Let's begin by taking a moment to allow your body to settle into a comfortable position.
You should have your back upright and your shoulders relaxed.
You may close your eyes or keep them slightly open,
Just a few feet in front of you.
So today we're going to explore a body scan practice.
So checking in with the body helps to settle the mind and also to notice what sensations and emotions might be present throughout.
So let's begin by taking a full deep breath in,
Breathing in through the nose and a long breath out through the mouth.
Let's take another deep breath,
Breathing in through the nose and out through the mouth.
So let's start the body scan by bringing awareness to the top of your body.
So if you can just bring awareness to your head,
To your face,
To your neck and shoulders.
Just notice any sensations or any movements,
Any places of tension.
You may tune into your eyes,
Your nose,
Your mouth,
Your ears.
Just tune into anything that is going on around those.
As we continue to breathe,
Our nose and mouth are often interesting places to tune into.
Just feeling the movements and sensations as we breathe.
Now let's move our focus down to the arms and hands.
Once again noticing any sensations.
If you are touching anything with your fingers,
Just notice what that feels like.
Maybe gently move one of your fingers and just pay attention to what that feels like.
Just noticing the sensations or any movements.
So now moving across the body to your back and to the front of the body.
Just once again noticing any sensations or movements.
Let's pay some special attention to our back,
Supporting us throughout our days.
Taking a lot of the stress and strain of our daily activities.
And now the front of the body as we breathe.
Just notice the movements as we breathe in and out.
The rising and falling of the chest.
Just noticing.
So now moving further down the body.
Just noticing the feelings of you being supported in your chair.
Noticing the legs.
You may tune in to your upper legs,
Your lower legs and your feet.
Just notice if there are any particular places that are calling out for attention.
Maybe areas where sensations feel most vibrant or dynamic.
There may also be a lack of sensation.
So now tuning in specifically to your feet.
Just feeling your feet planted firmly on the ground.
Supporting you.
Just notice what that feels like.
The feeling of support from your entire lower body.
Now we're going to scan the whole body.
So as we continue to breathe,
Just tune in to the whole body breathing.
Just as one complete organism.
Just notice all the different movements and sensations.
Just allowing you to be.
As we now just finish the exercise with a full deep breath in.
Breathing in through the nose.
And a long breath out through the mouth.
