Welcome to this short practice.
Find a comfortable position,
Seated or laying down.
And we're going to focus in.
On how the body feels.
Starting from the feet.
Moving up through the ankles.
Into the leg.
Up into the pelvis and hips.
And as we scan the body.
Noticing.
There's a sensation.
Cranky sensation.
Pressure sensation.
Just notice.
Moving up through the spine.
Into the upper back.
Across to the shoulders.
Down into the arms,
The hands.
And then up into your neck.
Base of your skull.
Your jaw,
Your ears.
And just noticing.
Where sensations may be.
Bringing your awareness to your breath.
Noticing how your exhale allows your body to soften.
To feel grounded.
Does that connection with your exhale?
Help you connect.
Into that sensation.
Wherever those sensations were in the body.
Whether they were cranky joints or achy muscles.
Is that connection with your exhale.
Allowing the body to soften.
Bring that sense of safety.
To those previous sensations.
And it's okay if it doesn't.
Just notice if it does.
Be okay if it doesn't.
And then bringing your awareness to your inhale.
And for now,
Just noticing your belly breath.
Can you connect that to a little bit of space?
A little bit of lightness.
And then allow that sensation of space or lightness to travel through the entire body.
And then be curious.
Does that allowance of space,
That allowance of lightness.
Try to reduce those sensations.
That were in the body.
And again,
It's okay if it does.
And it's okay if it doesn't.
Just be curious.
We're gonna scan the body again,
This time a little bit slower.
And notice.
When you get to a joint or a muscle or an area where there is a sensation.
Be curious with your breath.
Does your exhale?
Connect to it.
Or does your inhale?
Or neither.
So starting from the feet.
Feeling the bottoms of the feet.
Moving into the ankle joints.
Moving up through the shins.
Calves.
Into your knees.
Moving up into the legs.
Through the thighs.
Strings.
Up into the glutes,
The hip sockets.
Feeling the pelvis.
That pelvis is part of your center of gravity.
Noticing your abdomen.
Your lower back.
Noticing that belly breath.
Moving up through the spine.
Walk to the shoulders.
Go up to the floor.
Coming back up through the neck.
Feeling the base of your skull.
Your jaw.
Your sinuses.
Feeling that space.
Possibly across your forehead.
Right up to the crown of your head.
Any areas that had sensation,
Be curious with your breath.
The outcome independent.
Meaning it's okay with us,
With your internal awareness,
If that sensation changes or not.
Taking a nice deep breath,
Wiggling your fingers,
Wiggling your toes.
Big stretch.
And thank you for taking this moment for yourself.
