Begin by settling into a comfortable seat,
Whether that be on the floor or a chair.
And let's just begin to tune in to our body.
We begin by inhaling through our nose,
A gentle inhale,
Expanding the belly and pulling in the belly as we release the breath.
Let's do two more deep breaths,
Breathing in through the nose,
Long deep breath,
Expanding the belly and releasing as we pull in at the navel point.
Again,
Breathe in through your nose,
Long deep breath and release.
Let's continue to breathe normally and just begin to pull your awareness inside and just notice,
Starting with your feet,
Tune in to the soles of your feet and just pay attention to the sensations that you find there,
That'd be cool,
Invite you to notice there were energy or sensations in your feet,
Maybe move to the top of your feet and begin to tune in to your ankles,
Just noticing what you find there.
Move your awareness up into your lower legs,
Just tuning in to that whatever sensations you find,
Invite you to move your awareness up into your knees,
Check in with your knees,
Gentle awareness and then notice what you find in your thighs,
Whatever energy sensations,
Just checking in and move your awareness up into your hips,
See what you feel in your hips,
Check out what you find with your seat,
How it's connected to the ground,
Just whatever sensation you feel.
Move up into the belly and lower back,
Just recognize what you're finding at your waist,
What sensations do you feel,
Just noticing.
And then move into your torso,
Your mid-back,
Your mid-body,
Just tune in to that area,
Checking in with whatever sensations you find there,
Continue to breathe softly.
Now let's move up into our chest,
Into our heart area,
Just tune in and see what you feel,
Sensations you find.
Move up into your shoulders,
Just noticing what you feel in your shoulders.
And then move down into your arms,
Your upper arms,
Seeing what you feel there,
Noticing,
Checking in.
I invite you to move down into your elbows,
Paying attention to whatever sensations arise.
Perhaps move down into your lower arms,
See what you feel there.
Move into your wrists,
Checking in,
Whatever sensations happen to be there,
Just noticing.
And then move into your hands,
What do you feel in your hands?
What are you noticing there?
And then slowly travel up your arms,
Back up into your neck,
Just notice as you sense into your neck,
What you feel.
And then move up into your face,
Just noticing what you feel with your mouth,
Your nose,
And your eyes,
Forehead,
Tuning in to whatever sensations you notice as you focus on your face.
And then move to your ears,
Just tuning in to what are the sensations you feel in your ears.
And then the back of your head,
How does the back of your head feel,
Just noticing.
And the top of your head,
What do you feel at the top,
Very top of your head,
Just checking in.
And now that we've completed that body scan,
Let's just take a couple cleansing breaths,
Deep breaths into the belly as it expands.
And out through the mouth as the belly pulls in.
Another deep,
Deep breath,
Fill the belly,
And then release through the mouth.
Now that we've created awareness around every part of our body,
Take a moment to just tune in to where does your body call you to pay attention,
Where in your body is asking for you to notice it.
And as soon as you feel a sensation,
And it can be anything,
It can just be pain,
A tingling,
Or just a calling awareness,
Whatever it is.
What part of your body wants you to be in tune with it most,
Bring your awareness to it.
Once you find that,
Just connect to that,
Just be with that part of your body that you've noticed.
Maybe give it a name,
Or maybe realize what sensation is there by helping describe it.
Is it soft?
Is it hard?
Is it warm or cool?
Is it staticky?
Or is it smooth?
Just name what you're feeling.
As you tune in deeper and deeper into that part of your body,
Maybe see if you can ask a question.
And the question would be,
What do you have to tell me?
Just listen.
Listen from your heart.
What do you have to tell me?
And maybe an answer arises,
And maybe it doesn't,
And all is okay.
And whatever you heard,
If it calls for a response,
Maybe you can provide it.
And if it doesn't call for a response,
That's okay too.
Maybe it's just an awareness that you're bringing to that area.
And if it calls for a response and it feels right to bring compassion,
To bring warmth,
To bring a sense of holding and understanding,
Then I invite you to do that.
And as you do that,
If it feels right,
Just notice.
How is that sensation now?
Is it the same as when you first tuned in?
Or is it different?
Just holding awareness,
Noticing without judgment,
Just allowing.
And if you feel called to bring your hands to this area,
I invite you to do so.
And if not,
It's okay too.
And then just notice if you do bring your hands to this area,
It's possible.
How does that affect the sensation?
Does it change?
Does it stay the same?
What is the quality of the sensation now?
Just noticing.
It's bringing awareness.
And continue to breathe deeply as you notice.
And then with curiosity,
Just see what else this area of your body might need.
Just ask,
What do you need?
And if you hear an answer or sense an answer or have a sensation,
Perhaps that's something you could offer to this part of your body,
This part of you.
And as we come to a close,
Take another deep breath.
And invite loving awareness to this part of your body.
And loving awareness to your entire body,
To your entire system.
You're whole and perfect just as you are.
Take a moment and tune in to that thought,
That idea.
And know that it's true.
And when you're ready,
You can bring your awareness,
Your intention back to your space.
So open your eyes.
Enjoy the beauty of this moment.
