Welcome to the body scan.
I'm Abby Cameron with Indigo Coaching.
The body scan is simply a process of taking a look inward and noticing any physical sensations that our body might be holding on to.
During this process,
We will be breathing as we bring our awareness to different parts of our body.
I invite you to simply be the observer without any judgment.
You may feel many things in your body and you might not feel anything at all.
Whatever you notice is enough.
The body scan is best practiced by lying on the floor.
So let's begin by finding a comfortable position laying down.
Start by taking a deep inhale through your nose.
And exhale through your mouth.
Take another deep inhale through your nose.
And exhale through your mouth.
Bring all of your awareness into your big toes.
Just wiggle your toes for a moment to really bring all your focus and attention into your big toes.
Taking a deep inhale.
And now an exhale through your mouth.
Bring your attention into your feet.
You might notice that they begin to feel heavy on the floor.
They may start to feel warm or tingle.
And you might notice that they are starting to feel heavy on the floor.
They may start to feel warm or tingle.
You might not notice anything.
Just simply have your awareness in your feet.
As you breathe,
Bring your awareness into your ankles.
Now your shins and your calf muscles.
Breathe as you bring your awareness into your knees.
Bringing your awareness up into your thighs.
Simply noticing any physical sensations as we work our way through your body.
Now bring your awareness into your hips.
Feeling the weight of them on the floor.
Breathe as you bring your awareness into your stomach.
The stomach is where we house our emotions.
Emotions are physical.
So simply feel the weight of your stomach.
Sometimes when we have all of our awareness in our stomach,
That's when we can really begin to feel things.
Just simply notice what you feel.
And if you don't feel anything,
That's okay too.
Notice your stomach gently rise and fall with each breath.
And if you do have any tension,
Allow your muscles to relax as you breathe through the tension to let it go.
Breathe as you bring your awareness up into your chest cavity.
Around your heart center,
Your upper back,
Between your shoulder blades,
Your entire chest cavity.
Simply noticing anything you feel.
Taking another breath,
Bring your awareness up into your shoulders.
Bring your awareness down to your upper arms,
Your elbows,
Your forearms.
Now bringing all your attention into your hands.
Just taking a few breaths here to simply notice your hands.
They may begin to tingle,
They might start to feel warm.
They might not feel like anything at all.
Just simply notice.
Now bring your attention back up your arms to your shoulders and now into your throat.
Taking another breath,
Bring your attention through your throat to the back and base of your head.
Breathe as you bring your awareness up over the back of your head to the crown of your head.
Rolling it over to your forehead.
And now,
Just gently,
Just gently,
Just gently,
Just gently,
Just gently.
From the back of your head to the crown of your head,
Rolling it over to your forehead,
To your eyes,
Your cheeks,
And now your jaw.
And now what I want you to do is,
On your own,
Reverse the process.
Starting in your jaw,
Taking your awareness back up over your head,
Slowly scan as you make your way back down to your feet.
Simply noticing anything as you go.
Allowing any tension to release.
Remembering to breathe.
Taking as much time as you need to notice your body.
And when you return to your feet,
Open your eyes.
This ends your body scan meditation.
