Welcome.
This is a body scan,
But not for awareness alone.
This one is about kindness,
Kindness towards the body you live in.
Gently close your eyes.
Let yourself settle down.
Allow the body to find a position that feels natural.
Let the breath come softly,
No need to change it,
Just noticing the gentle rhythm.
And if there is tension,
Let it be exactly as it is.
Nothing to fix,
Nothing to improve.
Let's begin at the top of the head,
Just noticing gently,
The scalp,
The crown,
Whatever you feel or don't feel is okay.
No judgement,
Just quietly saying to yourself,
This part of me belongs.
Let that land,
There's no need to force anything,
Just allowing.
Now bring your attention to your forehead,
The space across the brow.
Let it soften slightly,
Or simply notice how soft it already is.
Your eyes,
Resting in their sockets,
No effort needed.
The muscles around your eyes,
Softening or simply being.
And now your jaw,
Letting it unclench,
Even a little.
This part belongs too.
Moving down now,
Down to your neck,
The front,
The back.
Noticing any tightness or ease,
All of it is allowed.
Your shoulders now,
Often carrying more than they need to.
Let them drop,
Even slightly,
Or simply just acknowledge them.
This part of me,
Is not a problem.
Now moving down into your arms,
Upper arms,
Elbows,
Forearms.
Down into your hands,
The palms,
The fingers,
The thumbs.
These hands that do so much,
Now allowed to rest.
These parts of me,
Belong.
Bring your awareness to your chest,
The gentle rise and fall of breath.
The heart space,
Whatever is here emotionally,
Is welcome.
No need to push anything away,
No need to understand it.
This part is worthy of care.
Now the belly,
Soft or tight,
Or somewhere in between.
Let it be as it is,
No holding in,
No pulling back,
Just allowing the breath to move naturally.
This part belongs too.
Now down into your hips,
The weight of the body settling here.
Let them be supported,
Let them be held.
Down into your thighs,
Those large strong muscles,
Simply noticing.
Down to your knees,
No need to analyse,
Just noticing.
Your lower legs,
The calves,
The shins,
Your ankles,
And down into your feet,
The soles of your feet,
The toes.
Each part here for you,
Each one doing its best.
These two are mine,
And it's enough.
Now gently widen your awareness to include the whole body,
From head to toe.
A single connected experience,
Not separate parts,
But one whole.
No need for perfection,
No need for change.
Just this body,
As it is,
And notice what that feels like,
To allow the whole of yourself.
This is kindness,
Not fixing,
Not improving,
Just allowing.
Rest here for a few moments,
In this sense of wholeness.
You don't need to go anywhere,
You don't need to become anything else.
You're already here,
Already enough,
Already home.
And when you're ready,
Gently bring a little movement back,
A small shift,
A deeper breath,
And gently opening the eyes,
And slowly returning to the day,
Carrying this kindness with you.
