Hello,
My name is Lindsay Johnson,
And I'm your somatic nurse.
Today,
I will be providing a body scan,
Somatic practice,
To get in touch with your body.
Start by noticing your entire body within space.
Noticing where your body ends and the rest of the world begins.
As we progress through the rest of the body,
Notice any areas of discomfort or comfort with the same amount of acceptance and curiosity.
If anything feels too overwhelming,
You can back off on noticing that sensation.
You can titrate your level of your gaze,
If you will.
Or you can skip that area entirely.
This is your practice.
Do what works for you.
Start by placing your attention on the soles of your feet.
Giving a moment to notice what is contacting your feet,
Whether it's the ground or socks or shoes.
Noticing that the earth is holding onto you and propping you up.
Moving into your toes and the tops of your feet.
Your ankles.
Your shins.
Your calves.
Moving into your knees and the backs of your knees.
The muscles around your knees.
Into your thighs and your hamstrings.
Up into your hip flexors.
And around in your hips and your glutes.
Up into your waist.
Your lower abdomen.
Your lower back.
Moving up into your diaphragm.
Just noticing.
Nothing needing to be changed.
Moving into your ribcage.
A slight expansion and contraction happening without you even doing anything.
Noticing your mid-back.
And your heart space.
Maybe the sides of your ribcage.
Up until your shoulder blades.
The length of your spine.
All the little muscles that come off of your spine.
Moving into the tops of your shoulders,
Into your traps.
Down into your biceps and your triceps.
And your elbows.
Your forearms.
Wrists.
Back of your hand.
Thumbs.
Index fingers.
Middle fingers.
Ring fingers.
Pinky.
Traveling up through your arms back to the tops of your shoulders.
Into your throat.
Noticing the back of your neck.
The sides of your neck.
Your ears.
Your jaw.
The muscles around your mouth.
Your cheeks.
Your eyes.
The muscles around your eyes.
Your eyebrows.
Your forehead.
The back of your head.
The top of your head.
And now giving yourself a chance to take in your entire body.
Maybe there's an area of your body that seems to take up more of your energy or your awareness.
Maybe there's a part of your body that you have less awareness around.
And that gets noticed.
And maybe there's a part of your body that you hadn't noticed before.
That feels different and new.
And you get a moment to notice that as well.
And when you feel ready,
Start to take in the sounds around you.
Maybe become aware of your surroundings if you have your eyes closed.
Just noticing what your surroundings feel like before opening them.
And when they're open,
Taking a look around your space.
Maybe the world looks a little bit different.
And noticing anything else that catches your attention.
And that's all for now.
Thank you for joining me again,
And I'll see you in the next one.
