Welcome.
Find your way to lying down onto your back.
If you have low back pain,
Tightness or tension,
Place a bolster or blanket underneath of your knees for support.
If you're somewhere,
Your room is cold,
Grab a blanket.
Meet lying down on the earth.
Legs out a little wider than your hips.
Heels in,
Toes out.
Bring your arms down by your side,
Palm face up.
Allow your forehead,
Cheekbones and jaw to relax as you begin to allow your eyes to close.
Arms heavy into the earth.
Legs relax.
Allow your body to come in to stillness.
Begin to notice your inhale and your exhale.
As you inhale,
Feel your belly expand and as you exhale,
Allow the belly to soften.
Arrive here fully with your awareness on the breath.
As you begin to allow your mind to follow my voice,
Bring your awareness to the sole of your right foot.
The top of your right foot.
The right shin bone.
Right calf muscle.
Feel inside of the right kneecap.
Notice any sensation in the top of your right thigh.
Feel the back of your right hamstring.
The entire right leg.
Sole of your left foot.
The top of your left foot.
Feel sensation.
Front left shin.
Back left calf.
Inside your left knee joint.
Top of your left thigh.
Feel into the back of your left hamstring.
Your entire left leg.
Both legs together.
Right hip bone.
Left hip bone.
Cubic bone.
Sacrum.
Feel inside the entire pelvic region.
The front side of your body.
The belly and chest.
The back side of your body.
Low back.
Middle back.
Upper back.
The inside of your torso.
The internal organs.
The diaphragm.
Your heart and lungs.
Palm of your right hand.
Top of your right hand.
Forearm.
Right elbow.
The upper arm.
Right shoulder.
The entire right arm.
Palm of your left hand.
Top of your left hand.
Left forearm.
Elbow.
Upper arm.
Shoulder.
The entire left arm.
Both arms together.
Bring the awareness to your face.
Feel the sensations of your forehead,
Cheekbones,
Jaw.
The top of your head where your hair grows.
Inside,
Feel the brain.
Bring your awareness to the entire front side of your body.
Your connection with self.
The back side of the body.
Your connection to universe.
The right side of your body.
Connection to the masculine energy.
The left side of your body.
Connection to the feminine energy.
Bring your awareness to the entire body from head to toe.
From head through the tips of the fingers.
Feel your entire body.
As you begin to take deeper breaths in and out of your nose.
Start to wiggle your toes and fingers as you bring movement back into your body.
Take your time to come back up and out as you're ready.
Remember,
Body scanning is something you can do when you wake up in the morning before you go to bed or anytime throughout the day you want to bring your awareness back into the ability to feel what's present and alive for you.
Scan the body.
Front to back.
Side to side.
I'll see you very soon.
The light in me respects the light in you.
The light in me sees the light in you.
When I am in that place in me,
You in that place in you we are one.
Namaste.
