You can begin with settling into the body,
Closing the eyes if that feels safe and comfortable where you are,
Or soften your gaze or lower your eyes.
You can wiggle the shoulders,
Wiggle the body a little,
Feel the feet on the ground.
Find yourself and your awareness focused on how the body feels.
Maybe taking a few slow,
Deep breaths,
And with each exhale feel a little more energy leaving,
A little more looseness,
Spaciousness remaining in the body.
Noticing any intentions you may have for this session,
For this practice,
Any thoughts not consistent with that intention,
You can just let go,
And now just let go of the intention as well,
And breathe.
Anytime the mind wanders,
You just come back to the breath,
Non-judgmentally,
Maybe with some loving kindness,
Wherever you are,
You notice and come back to the breath,
And we'll start with the feet,
Bringing awareness to the feet.
Notice your toes,
The bottom of your feet,
Your instep,
The top of your foot,
Noticing all the sensations of the feet,
Moving to your ankles,
Heel and Achilles,
Your shins,
Moving up to the calves,
In your full lower leg noticing all the sensations from the ankle to the knee,
Front and back,
Inside and out.
Noticing the knees,
Kneecaps,
The underside of the knees,
Sides,
Any sensations at all in the knees,
Moving up to your thighs,
Your hamstrings and your quads,
Front and back of the upper leg,
Notice where they connect to the knees,
And where they connect to the hips,
All the sensations of your upper legs,
And moving awareness up to your pelvis,
Your hips,
Where the legs connect,
The bottom of the pelvic floor,
Your genitalia,
Your buttocks,
Your glutes,
Notice where the legs connect,
And any sensations in the lower pelvic area.
And again,
When the mind wanders,
We simply come back to the last area we remember,
Now moving up,
Lower abdomen,
Sacrum in the back,
Lower belly in the front,
Top of the hips,
Noticing any sensations in your lower abdomen,
Internally,
Your digestive tract,
You may have some sensations in any of those areas,
And you're just feeling that out,
Moving up to your belly now,
Through your belly button to the lower part of your spine,
Maybe catching how the breath feels in that region now,
And now the bottom end of your rib cage,
Solar plexus,
Feeling the breath fill and release that area front to back,
And your lungs and all your internal organs protected by your rib cage,
And beyond,
Middle part of your spine,
And your chest,
Expanding and contracting with each breath,
Notice all the sensations,
Moving up to your heart,
Top of your chest,
The back is your lower shoulder blades,
Top of your chest now,
Front to back,
Your shoulders,
Shoulder blades,
Scapula,
Top of the spine,
Feeling where the shoulders connect to the arms,
Moving down the arms,
We feel the upper arms,
Biceps,
Triceps,
Your underarms,
Noticing any sensation in the upper part of the arms,
Elbows now,
Inside and out,
And how they connect from the upper arm to your lower arm,
Your forearms,
Feeling the connection between your forearms and the elbows,
Noticing any sensations in the lower arm,
Following that down to your wrists,
Noticing the connection between the wrists and the hands,
The wrists and the arms,
And then noticing the hands,
Palms,
Backs,
And the fingers,
Coming back to the shoulders,
And feeling where the shoulders connect to the neck now,
Notice any tension between the shoulders and the neck,
How the neck attaches front to the chest,
Back to the spine,
And the shoulders connect to the neck,
And now we feel the throat,
And moving up the neck,
We feel the connection between the neck and the skull,
How is the skull attached to the neck here,
Any sensations,
Moving forward,
We feel the jaw,
Chin,
Lower jaw,
Exploring the jaw,
And then the mouth,
Tongue,
Roof of the mouth,
Feeling the air pass through,
In and out,
From the throat to the mouth,
Feeling the tongue and the teeth,
The sensations of swallowing,
Sensations of breath,
The upper jaw,
The lips,
Going from the mouth to the back of the head,
The cranium,
The lower part of the back of the skull,
How that's attached,
Notice the hinge on the jaw,
Coming back to the upper lip,
Feeling the air from the nose,
Blowing across the upper lip as you exhale,
And inhale,
Feeling the air in the nostrils themselves,
Any sensations in the eyes,
Any sensations in the forehead,
Moving awareness all the way to the back of the skull,
Including the ears,
And now to the forehead and the top of the head,
Including the crown,
From the crown to the third eye,
To the interior of the skull,
Notice all the sensations of our head,
As we sit,
Opening ourselves to all the sensations of the head,
And then allowing our awareness to scan from head to toe,
Letting our awareness just fall from the head all the way down to our feet,
Sensing the entire body as it goes,
And with each long,
Slow breath,
We let our awareness drop from our head to our feet,
And then come back up from our feet to our head,
Long,
Slow,
Deep breaths as we let our awareness scan our body a few times,
And whenever you're ready,
You can take a few more slow breaths,
Open the eyes.
