5 minute body scan.
Start by sitting comfortably with a straight back or lie down if you prefer.
Close your eyes.
Now as you begin to settle,
Take a few deep breaths in and out.
Feel your breath as it comes into your body and as it leaves again.
Draw in long,
Deep,
Refreshing breaths to take you from where you were and what you were doing a few moments ago to where you are right now,
Right here,
Listening to this body scan.
Relaxing the body the whole way through by breathing in and out.
Notice how you feel as you breathe in and you breathe out.
Inhale.
Exhale.
As the breath flows in,
Follow it all the way in and as the breath flows all the way out,
Follow it through to its completion.
With each out breath,
Let the body become heavy,
Sinking deeper into relaxation,
Softening against the ground or the seat beneath you.
When you're ready,
Bring your attention to your feet,
Breathe into your feet and your toes,
Breathe into your ankles,
Letting them relax and become soft.
Then raise your awareness to your calves,
To your shins and to your knees.
Direct your breath into these areas,
Relaxing into the stillness.
Soften your thighs,
Breathing deeply and letting go.
Now bring your attention to your pelvis and hips.
Notice where you make contact with your chair or with the ground beneath you.
See if you can soften and relax even further.
Move focus now to your abdomen.
I want you to notice it expanding,
Filling up with air and on the exhale slowly emptying.
Move your attention to your back.
What sensations are there?
Now come to the chest and torso.
Notice how the lungs expand and contract,
How they rise and fall.
Bring your attention towards your arms,
Moving your awareness down towards the wrists,
The palms,
The fingers.
Now bring your attention to the shoulders and see what's here.
Whatever you observe is just right.
You don't need to change anything,
Just observe.
Lift your focus to the neck,
Letting the throat and sides and back of the neck soften.
If you notice any tension here,
See if you can allow it to gently relax and let go.
Take your attention to your head,
Feeling into your scalp,
Your forehead and your temple.
Observe your eyes,
Observe your cheeks,
Your ears,
Your jaw and your chin.
Notice how paying attention to the whole length of your body feels.
And when you're ready,
Gently begin to move your fingers and your toes,
Bringing your attention back to the room,
Bringing with you this relaxed calm state and take it with you into your day.
When you're ready,
Slowly open your eyes.
