Welcome to the short body scan.
This practice isn't about fixing anything.
It's simply a way to help your body shift out of doing and into being.
When you bring gentle attention to physical sensation,
Your system gets the message that it's safe to slow down.
Not because you're forcing it,
But because you're here,
Present and connected.
This practice gives your body a chance to come back into itself,
To release effort,
Soften holding,
And to remember what it feels like to be in the present moment.
When you feel ready,
Find a comfortable,
Supported position,
Either seated or lying down.
If it feels okay today,
Gently closing your eyes.
Bring your awareness to your breathing.
Without the need to change or control anything,
What is the quality of your breath today?
Are you breathing fast or slow?
Are you breathing heavy or light?
If you had to describe your breath to somebody,
What might you say?
Again,
There's nothing to fix.
There is nothing to change.
We're just observing the breath in this moment.
As you exhale,
Allow your shoulders to drop away from your ears.
Feel your weight settling downward.
Notice the places where your body is making contact with the chair or the floor,
Allowing yourself to feel held,
Heavy,
And supported.
You don't have to do anything here.
Just arrive.
Now begin to bring your attention to the top of your head.
Notice your scalp,
Your forehead,
Your forehead,
The space around your eyes.
Allow your brow to soften.
Let your eyes rest back in their sockets.
Unclench your jaw.
You don't need to hold anything right now.
Gently move your awareness into your neck and shoulders.
Imagine them softening,
Melting,
Sliding down your back.
Let your attention travel down your arms,
Through your upper arms,
Shoulders,
Elbows,
Forearms,
Wrists,
And into your hands.
Feel your fingers resting.
Nothing to grip.
Nothing to manage.
And then bringing your awareness to your belly and to your back.
Notice any subtle movement there.
Feel the support beneath you.
Allow your body to become a little heavier,
A little more at ease.
Bring your attention to your hips and pelvis.
Then your thighs,
Your knees,
Your lower legs.
Release any holding you find there.
Finally,
Bring awareness to your ankles,
Your feet,
And your toes.
Allow them to relax,
To feel heavy and at ease.
Now,
Sense your whole body at once,
From the top of your head all the way down to the tips of your toes.
Notice this feeling of being here now,
The feeling of being supported.
When you feel ready,
Begin to invite some gentle movements back to the body,
Perhaps wiggling your fingertips and your toes,
Fluttering your eyelids open,
Noticing the benefits of this practice.
How do you feel now?
Perhaps carrying this sense of ease with you as you move on with your day.
