Welcome to this body scan.
This practice is helpful in noticing what is here in the body,
In the mind,
In this present moment.
We're not looking to create anything,
See anything other than what is.
We are observing ourselves with open,
Wide,
Curious attention.
So make yourself comfortable wherever you are,
Seated,
Lying down,
Standing.
Create comfort however you can,
Your eyes can be open or closed.
Let yourself sink into support,
The support of the surface beneath you.
Sense the touch of your body meeting the touch of support.
And sink a little deeper.
Let this ground,
This support.
Hold you here in this time and space.
Become aware of your breath.
Notice how your breath is moving through you.
Let your wide open curious attention follow your breath out of your body.
And back in.
Not controlling the breath.
Just watching.
Noticing.
Observing.
Without story,
Without judgement,
Listening to the breath in this moment.
Give your breath some space,
Some time and space to find its natural rhythm.
There's no right or wrong way to be breathing here.
Let your body do what it already knows how to do.
It's been doing this since the moment that you arrived.
Into this world.
Breathing in.
And breathing helps.
Noticing.
Observing.
Witnessing.
And now let my voice guide your attention,
Your awareness.
Around your body.
Take your attention to the place in your body that I suggest.
And witness.
The sensations.
The energy.
Pulsations that are flowing through that body part just as it is.
Take your attention to your two hands.
Sensing your two hands.
The palms.
The backs of the hands,
The fingers.
The tips of the fingers and the thumb.
Sense the whole of both of your hands.
And sense your breath awareness at the same time.
Letting your breath and your hands.
Come together as one.
And now gently.
Move your attention down to your two feet,
The soles,
The tops,
The heels and the toes.
And sense your breath in your feet and your toes.
Your hands and your fingers.
Your feet and your hands.
Breathing,
Breathing themselves,
Noticing,
Feeling.
Observing.
And let that awareness begin to pour into your ankles.
Your lower legs.
Your knees.
And your upper legs.
Feel both legs.
Both feet.
Both hands.
Wrist.
Forums.
Elbows.
Upper arms.
Both arms,
Both legs.
Both feet.
With hands.
And the breath breathing its way through these body parts.
Sense your awareness pouring into your shoulders.
The ridges,
The joints.
The hips.
Out of hips.
Hip joints.
Sense legs and feet,
Hips.
Shoulders,
Arms,
Hands.
And the breath breathing itself.
Awareness pouring into the buttocks.
The genitals.
The belly.
Lower back.
Middle back.
Upper abdomen.
Chest.
I'll put that.
.
.
Sense the breath.
Flowing through the whole entire body.
Pouring upward into the throat and the neck.
The head,
The face.
And sense here your whole entire body breathing.
Itself.
Feeling what is here.
Notice tingling.
Notice a motion.
Notice any jitteriness.
Any discomfort.
Welcome.
Every aspect of your experience in this moment in.
And let your awareness sit within all of that information.
Not needing to alter or change,
Run away from.
To snort us.
Let yourself know,
I am breathing here and I am safe.
It is safe for me to feel what is here.
It is safe for me too.
Acknowledge my experience in this moment.
It is safe for me to honour.
And embrace this moment.
And take a long,
Slow,
Smooth breath in.
And a long smooth steady breath out.
Let yourself sit with whatever is coming through.
Acknowledge that this is a moment in time.
And that everything is changing.
From moment to moment.
When you're ready.
Deepen your breath and.
If you're ready.
Now let your eyelids gently flutter open but remain still.
And rest into the experience,
The sensations,
The awareness.
Accept this moment just as it is.
Thank you for practicing here.
I trust this practice.
Serves you well.
Namaste.
