For this body awareness practice,
Get into a comfortable position.
You can sit up for this practice or lay down,
Whichever is the most comfortable and supportive for you today.
For this practice,
You'll be bringing your awareness around to different parts of the body.
I'll say a part of the body and you will bring your awareness there.
You don't have to make that part of the body feel any particular way.
You don't have to change the sensations that you observe there.
You're just going to notice with this sense of non-judgmental awareness.
You might notice that while your awareness moves through the body,
You feel some new sensations that maybe weren't there before or that deepen,
Like sensations of relaxation or calm or a deeper sensation of rest.
But that's not really the goal here.
If nothing changes at all,
That's okay too.
This is a practice of noticing,
Becoming aware,
Observing,
Again with that sense of non-judgmentalness.
Once you become comfortable,
You can close your eyes if you haven't done so already.
If you prefer to keep your eyes open,
That's okay too.
Bring your awareness to the space between your eyebrows.
Just become aware in whatever way you're aware of it of the space between the eyebrows.
Observing any physical sensations there.
Or maybe you visualize the space between the eyebrows.
Maybe you just intend for an awareness to be there.
It's impossible to do this wrong.
So noticing fully the space between the eyebrows and then allowing this awareness to travel down to the center of the throat.
The awareness moves over into your right shoulder,
The right elbow and wrist,
And the right hand thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
Be aware of the entire right hand.
Be aware of the entire right arm from the wrist all the way up to the shoulder.
This awareness travels back through the center of the throat and over into the left shoulder,
Elbow,
And wrist,
The left hand thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
And aware of the entire left hand and the left arm from the wrist up to the shoulder.
Back through the center of the throat and down to the center of the chest.
Full awareness at the center of the chest,
The right side of the chest,
And the left side of the chest.
Aware of the entire chest altogether.
And down into the navel,
The abdomen,
And into the lower back.
Awareness traveling up the back to the shoulder blades and down the back to the low back.
Awareness in the right hip,
Knee,
Ankle,
The right big toe,
Second toe,
Third,
Fourth,
And fifth.
And aware of the entire right foot,
However you're aware of it is correct.
And aware of the right leg from the ankle all the way up to the hip.
And then this awareness travels into the left hip,
The left knee,
Ankle,
The left big toe,
Second toe,
Third,
Fourth,
And fifth.
Aware of the entire left foot and the left leg from the ankle all the way up to the hip.
And then be aware of both feet and both legs together.
Be aware of the hips,
Glutes,
Abdomen,
Chest,
Back,
The torso altogether.
Be aware of both arms and hands together at the same time.
Be aware of the neck and head,
The face,
Top of the head,
Back of the head,
Sides.
And then be aware of the entire body altogether.
In your own way,
Be aware of the entire body altogether.
Full nonjudgmental awareness of the entire body.
As you are ready to bring this practice to a close,
You can take a mindful breath.
Blink your eyes open if they were closed.
And the practice is complete.
