And now we'll move in to our body scan,
Drawing awareness to various parts of the body.
And with that awareness,
As we scan from the base all the way up to the crown,
Keeping the focus soft and easy.
And as we go through each of the parts of our body,
We'll also ask each to release and let go.
Release and let go.
Let's begin by drawing awareness down to the soles of our feet.
Notice the soles of the feet,
The connection point,
Whether it be the ground or the backs of the legs if you're in a cross legged position.
Notice any sensations,
Notice the temperatures.
And then you can bring in a release and let go,
Inviting the soles of our feet to release and let go.
Draw the awareness to the tops of the feet.
And notice any sensations,
Notice the temperature,
Notice whatever floats into your awareness.
And then inviting the tops of the feet to release and let go.
Slide your awareness up to your ankles,
Inner ankle,
The outer ankle,
The front,
The back.
Release and let go.
Sliding the awareness up to the calves,
The shins,
Front and back sides of the lower leg.
Release and let go.
Move your awareness up to the knees,
Right center of the knees.
Notice your thighs.
Release and let go.
And draw the awareness up to the hips and 360 view.
Release and let go.
Draw the awareness up to the lower part of the spine,
Lower back,
The navel region.
Release and let go.
Draw the awareness up to the middle part of the spine,
Front back sides.
Release and let go.
And the upper part of the spine,
All the way to the shoulders.
Release and let go.
The upper arms.
Release and let go.
The elbows.
Release and let go.
Then the palms and each and every finger,
The thumb,
Pointer,
Middle,
Ring,
Pinky.
Release and let go.
Finally draw the awareness back to the neck.
Front back sides.
Release and let go.
The back of the head.
Release,
Let go.
The top of the head.
Release and let go.
The ears.
Release and let go.
Finally,
Each and every muscle on your face.
Release,
Soften and let go.
Then draw your awareness to the entirety of the body.
From the feet all the way up to the crown of the head.
And invite the entirety of the body to release and let go.
Release and let go.
And then let that focus go for now.
Invite into your awareness a mantra,
An affirmation that either comes from the stillness within,
Spoken from your soul,
From your heart.
Or maybe it's one that you're working with that scooped into your awareness.
Repeat that mantra silently internally.
Then plant that mantra as if it's a little seed into the very center of the chest,
The heart.
Again,
Visualize the mantra as a little seed with your hands just burying it in the rich soil that is in your heart.
And then as it's buried there,
Take a few breaths into that space.
Allowing your breath to act as water and nourishment.
And always watering the seed.
Now knowing the seed placed within the heart.
And it's always there.
Always there,
Continuing to root,
Continuing to grow.
Always there for your connection.
To bring you back into this deep place of knowing,
Of stillness,
Of limitlessness for who you are.
And let that visualization go for now.
Just take a few rounds of breath to rest just in this moment in the stillness.
And then when you feel ready,
You can bring the palms together in front of the heart center.
Rub them back and forth a few times,
Just generating a little heat and friction between these two spaces.
And place the palms above the eyes.
Taking a moment to draw your awareness back to your physical body.
And then slide the palms down to your heart center.
Take a breath into this space.
And when you're ready,
You can tuck the chin to the chest,
A little bow of the head.
And on your own time,
You can flutter the eyes open.
Blink a few times or turn back to the light of the room.
Thank you.
