Thank you for joining me.
I'm Mae from A Desert Lotus and today we will be exploring your inner space.
Mindful body scan practice.
Take a couple minutes to focus on the physical sensations throughout your body.
You might just settle in,
Get into a comfortable position,
Closing your eyes if you're comfortable doing so,
Or just letting your gaze soften.
Take a few deep breaths to go inside.
Notice the feelings all around through your feet,
Your soles of your feet,
The heel,
Each of your toes,
The top of your foot.
Notice the sensation of the ground supporting your feet,
Your shoes,
Anything else your feet are touching.
Travel up your body,
Noticing the sensations in your ankles,
Your shins,
And calves.
Notice sensations both deep in the muscles and on the surface of your skin.
Continue noticing the feelings in your legs as you move up to your knees and thighs.
Notice how your clothing feels against your skin.
Moving up your body,
Take note of the feelings in your hips,
Your backside.
Notice the feelings without any need to change them.
Pay attention to the feelings in your lower back and abdomen,
How it feels against the surface of what you're sitting on,
The way it's supporting your lower back.
Take a moment to notice how your breathing expands in your abdomen and rises when you breathe in deeply and falls when you exhale.
Experience the sensations in your upper back,
In your chest.
Soften any areas of tension as we move up your body.
Notice the sensations in your arms,
Your shoulders,
As you move down to your forearms,
Your wrists,
Softening in your hands and fingers.
Bring your attention to the feelings in your neck and throat and your jaw,
Softening around your lips,
Your cheeks,
Your nose,
And your eyes.
Have a smooth forehead,
Just noticing any sensations around your face,
Attending to each feature.
Moving up to the top of your head,
Your scalp.
Scan your entire body,
Moving from the top of your head all the way down,
Softening any areas,
Breathing into the spaces that still have any tension.
At your own pace,
Begin to flutter your eyes open,
Bringing a smile to your face.
Thank you for practicing with me.
