Let's take a moment to pause and check in with ourselves.
This is a short body scan,
Here to help you reset,
Even if you're in the middle of a busy day.
So begin by sitting comfortably,
Or standing if that works better for you right now.
Let your arms rest naturally by your sides or in your lap.
Gently close your eyes or soften your gaze if you prefer that.
Now take a deep breath in through the nose and exhale slowly through the mouth.
Again,
Take a slow,
Deep breath in and release it fully,
And let's begin.
Bringing your awareness down to your feet,
Notice your feet touching the ground.
Feel the floor beneath you,
Supporting you.
Now bring your attention to your legs,
To your ankles,
To your knees,
Your thighs.
Noticing any areas of tightness or tension,
And if you feel any,
Allow them to soften ever so slightly.
Now moving your attention up to your hips and your lower back.
Can you let go of any holding or clenching here?
Just notice what you're feeling,
Without the need to change anything.
Bringing awareness to your stomach and your chest,
Let your belly be soft,
Let your breath flow easily.
Now notice your shoulders.
Can you let them drop away a little bit further from your ears?
Move down to your arms,
To your elbows,
To your wrists,
To your hands.
Let your hands rest,
Let your fingers relax.
Now bring your awareness to your neck,
To your jaw,
To your full face.
Softening your jaw,
Relax your tongue,
And let the muscles around your eyes soften.
Can you smooth out your forehead just a little?
Let's finish with one final deep breath in,
And a slow full breath out.
And when you're ready,
Bring your awareness back into the room,
Gently wiggle your fingers and your toes,
And open your eyes if they were closed.
You're now ready to return to the day a little more grounded,
A little more aware.
