Hi,
My name is Angie Corrigan and this is a guided body scan practice.
You can do this practice seated,
Reclined,
Or standing.
Settling in,
Begin to settle.
Finding this position that will allow you to be both alert,
Awake,
And at ease.
This is a practice of falling awake to your own moment by moment experience of being here in this human form today.
And your sincerity and your intention are more important than maintaining any particular body position.
You might choose to lower your gaze or allow your eyes to close.
But sensing yourself into this moment,
How you are meeting this moment right now.
There may be a strong body sense through weight or temperature,
Pain,
Or a sense of your clothing.
There may be a strong sense of emotion or thinking,
A busy mind.
You may notice pleasant or unpleasant sensations rising.
Knowing that you always have agency in this practice to shift your body,
To open your eyes,
To stand up,
Or to subtly adjust.
Finding yourself in the best way possible.
Begin to sense into your feet,
Feeling the contact of your feet and the earth,
However that might be.
Sensing into the feet as they are now,
Not how they may have been.
Sensing the toes,
The soul,
The arch of the foot.
Sensing attention from your feet into your ankles,
The ankles connecting the foot to the lower leg.
Sensing the bony inside of the ankles,
The bony outside,
And the top and the back of the ankles.
Bringing attention up into the lower leg,
The calf,
The shin.
Sensing the calves and the shins of both the left and right legs.
Moving attention up to the knees,
Joints,
Joining the upper and lower leg.
Sensing the kneecap and the soft space behind the knees.
Drawing attention up the legs to the upper legs,
Some of the strongest,
Biggest muscles in the body and heavy,
Dense bones.
Sensing the sides,
The top,
The backs of the upper legs.
Sensing into the hips,
The left,
The right,
The front and the back of the hips,
The bony points,
And the space between the left and the right hip.
Sensing into the lower belly and the low back.
Sensing at the surface level,
The skin,
And then deeper within,
Organs of digestion,
Elimination,
And reproduction.
Bringing attention upwards to include the belly,
The belly button,
And the middle back.
The base of the ribs,
The sides of the ribs,
The spine,
The upper back,
Shoulder blades,
The upper chest,
Sternum,
Collarbones.
Sensing the surface,
The skin,
And then deeper within,
A place holding heartfulness,
Breath,
Our beating heart,
Circulation,
And the beginning of our voice.
Drawing attention into the shoulders,
The shoulder tops,
Left and right shoulder tops,
And down the arms,
Sensing your way into the hands,
Left and right hand.
Feeling the palms,
The lines in the palms,
Temperature,
Noticing the position that the hands are resting.
Feeling the fingers,
Fingernails,
Fingerprints,
The knuckles,
The top of the hand.
Moving from the hand into the wrists,
Sensing the left and the right wrists,
The underside,
The top.
Moving from the wrists into the lower arms,
Sensing the bones,
The muscle,
The lymph,
The blood,
The skin.
The tops,
The sides,
The underside of the lower arms.
And bringing attention into the elbows,
The bony backs of the elbows,
And the tender crease of the elbows.
Sense connecting the lower arm and the upper arm.
And sense into the upper arm bones,
The upper arm muscles,
Skin,
Lymph,
Blood.
Seeing the upper arms,
From the elbow to the shoulder,
The left and the right,
The upper arms.
Bringing attention in to the shoulder,
The armpit,
Circling all the way around the arm.
Drawing attention back to both shoulders,
Both shoulder tops,
And meeting at the center,
At the base of the neck,
The throat.
The swallowing mechanism in the front and a sense of the spine in the back.
The sides of the neck,
Musculature holding the head.
This highway between the torso and the head,
Carrying nourishment,
Breath,
Our voice.
Bringing attention to the underside of the chin.
Sensing the mouth,
The lips,
Teeth,
Tongue,
Gums.
Feeling the cheeks,
The bony parts,
And the soft,
Fleshy parts.
Sense into the nose,
The nose bone from the tip of the nose all the way up between the eyes,
The eyebrow,
Left and right.
Sense into the eyes,
Eyelids,
Eyelashes,
The eyes themselves,
Moving or still.
Notice what is here.
Moving from the eyes to the temples and sensing into the ears,
Left and right ears.
Allowing sound to meet the ears,
Taking in the soundscape,
Whatever it might include.
Feeling the inner ear,
The middle ear,
And the outer ear.
Feeling the scalp around the ears,
Around the back of the head,
Up and over top.
Exploring the forehead,
Left and right,
And the distance from the eyebrows to where the hair begins.
Begin to sense the head as a whole,
The whole head.
And moving this awareness down,
Down the neck,
The shoulders,
And cascading down the arms into the hands.
Sensing the chest,
The heart,
The back,
The torso,
The hips,
Both legs,
And into the feet.
Sensing your body as a whole,
Your whole body,
Whole and complete,
Present and here.
Awake and alert.
Take a deeper breath in,
A deeper and a fuller breath in,
And a long breath out.
Feeling contact with the floor,
Whether it be along the back or through the feet.
And then in a moment,
I will sound the bells,
Allowing them to be a part of your experience.
Welcome.
Writing,
Woodcut bell
