I'm Amanda and I'll be guiding you during this practice.
It's a body scan to remember.
Take a few moments here to become ultra comfortable.
You could be laying in your bed on your lounge.
You could be sitting in a chair or on a bus.
So settle in and let the weight of your body be supported no matter your position.
Rest down,
Rest back and settle in.
Open your senses.
You might be looking around,
Noticing the sense of sight taking in the surrounds.
And you might gently allow your eyelids to softly close and become aware of your other senses.
The taste in your mouth might even swallow.
Notice if there's any aroma around you right now.
Sound.
Letting everything be just as it is right in this moment.
And then meandering your way toward your breath.
Feeling the breath move in through your nostrils and back out.
Feeling your way.
Letting the brain settle for a few moments of feeling and being.
The next time you exhale take your attention to this body.
The next time you exhale sense the weight of your body descending down even more fully into the support.
Sensing the earth beneath you.
Holding.
Holding and supporting you here in this time and space.
All those back muscles letting go,
Letting go.
And then transferring your attention to the sky.
The spaciousness all around you.
The space in the room.
The space out in the world.
And sense a perfect combination of support and space in which to explore the magnificence of you.
Noticing the rhythm of the breath.
And now let's take a few deeper breaths.
Letting the breath into the nostrils and expanding the breath into the belly.
Feeling your belly rising and expanding like a internal and external massage for your tummy.
And then exhale and let the breath pour out.
And a few deeper breaths like that.
Inhaling.
Maybe holding the breath for a moment and then exhaling deflating the balloon of the belly.
And two more in your own time.
And now take a moment to let your breathing return to its most natural rhythm in this moment.
And scan your body to feel into any places where you might like to rearrange your position to make yourself even more comfortable.
And the next time you exhale allow your attention to move down into the soles of your feet.
Feel the soles of your feet as they are.
The tops of your feet,
The arches,
The outside edges.
And allow your attention to move to the palms of your hands.
Feeling your way through the palms,
The back and seeing your feet and your hands exactly as they are.
And now notice your ankles.
Feel your way into your ankle joints,
Your wrists,
Your lower legs,
Shins in front,
Calves in back.
Your forearms,
Inner and outer.
Your knees.
Feel the joints of the knees,
Left and right.
And the joints of the elbows,
Right and left.
The upper legs,
Front and back.
And the upper arms,
Inner and outer.
Sense your way to your outer hips and the outer edges of your shoulders.
And now zoom your awareness into your pelvis and explore your groins,
The bowl of the pelvis,
The frontal hip points.
Scanning your way.
Feeling your way.
Letting your attention move up into your lower abdomen.
Feeling the slight movement of the belly as you breathe.
And track your awareness around your side waist into your lower,
Your lower back.
Dropping your attention into your right buttock and your left and the area of the sacrum,
That sacred bone.
And to your awareness moving back to your lower back and up towards your mid-back and your kidneys.
Wrapping your awareness around to the front of your body.
Feeling your way through your upper abdomen,
Your solar plexus.
And feeling your attention rising like a light,
Loose mist through the chest,
The collarbones.
And then wrapping around through your side waist into your upper back.
Sensing your shoulder blades,
Your shoulder girdle.
And now feel your way into the four walls of your throat and neck.
The front,
The back,
The right side of the throat and the left.
Moving your attention up into the back of your head.
Scan the back of your head and the top of your head.
Sense your forehead and your attention move to your right temple and your left temple.
Your right eyebrow and your left eyebrow.
Sense the point between the two eyebrows.
The whole right eye and the whole left eye.
The bridge of your nose,
The tip of your nose.
Feel into the whole right nostril.
The space and the space of the left nostril.
The whole right cheek and the whole left cheek.
Your right ear,
Your left ear.
The right side of your jaw and the left side of your jaw.
Your top lip,
Your bottom lip,
Your tongue.
The whole entire inside of your mouth.
The tip of your chin,
The centre of your throat,
The centre of your chest.
Let your attention feel into the centre of your chest.
And here ask yourself,
What is most important for me to remember right now?
Breathe the vapour of that in,
As your essence,
As your remembering.
The exotic aroma of remembering.
What is most important?
Breathe it in now.
Now begin to deepen your breath and let that breath ripple out,
Spreading your remembering through the whole entire bodily system.
Your mind,
Your physical body,
Your emotional body.
Let your whole body remember what is most important.
You might like to form an intention for your day.
You might like to bring out your journal and and write,
Express,
Clarify.
Whatever you do I give great thanks for being here with you right here and right now.
If you'd like to you could bring your palms together in your heart and let's both give great thanks for life this day.
Thank you for being here.
Namaste.
