Welcome to this practice in a body scan.
A really delightful practice that can bring relaxation,
Ease,
Even grounding.
And additionally,
The more we practice a body scan as a way to connect with the sensations in our body,
To invite relaxation,
To invite awareness,
We also facilitate an awareness that allows us to connect with a greater sense of agency,
A deeper understanding of our emotions,
Our triggers,
Such that we can become increasingly responsive to the stimuli in our day,
And less reactive.
Because our bodies are a container for our emotions,
Our experiences,
And also a first responder.
The way in which we can quickly understand,
Interpret,
And respond wisely to the stimuli around us in our day to day.
So let's begin.
Find a seat that is comfortable,
And in which you can still be alert.
You may also choose to lie down for this practice,
And you want to be sure that you have a degree of alertness that allows you to stay present.
So allow yourself to get situated.
Begin to settle into your posture.
First by simply bringing your awareness to your breathing body.
Without effort or without discipline,
Just notice the sensation of the breath in the body.
Notice whether there is effort or ease.
Notice whether the breath is shallow or profound.
You may notice where the breath enters the body.
The sensation of the breath coming in through the nose,
Or the sensation of the lungs filling,
Or the sensation of the belly rising.
Notice the sensation as the breath leaves the body.
The belly contracting,
Or the transformation of the breath a bit gentler or warmer.
Let's bring a bit more of awareness to our breath by steadily breathing in a little slower,
A little gentler.
Hold at the top of the in-breath,
And then gently and slowly release,
Letting that exhale be a little longer,
A little slower than the in-breath.
Begin again with an in-breath,
Feeling the air as it comes in through the nose,
Fills the lungs,
Fills the belly.
Hold at the top of that in-breath,
And then gently release,
Letting go,
Letting go,
To the end of that exhale.
One more breath together,
Breathing in gently and slowly,
As if that breath expands,
Brings space,
Brings openness.
And then gently release,
Relax,
Let the shoulders drop down,
Let the hands rest in your lap,
Let the exhale be a release.
A few breaths on your own,
Your own cadence of the in-breath and the out-breath.
Allow yourself to fall into a natural rhythm that has ease,
That is fluid.
Now imagine a light,
A warmth,
A cool breeze,
Something that brings a sense of ease and comfort.
Let that sensation begin at the crown of your head,
And as this sensation moves down through your body,
Let it bring an invitation to let go,
Release,
Relax any tension just a bit more.
Moving down across the brow,
Let there be ease.
Coming down to the eyes,
Allow the eyelids to gently close or rest,
Covering the eyes in their socket,
That they may gently rest and settle.
Bringing that sensation down across the top of the cheeks,
Around the back of the ears,
To the top of the lips,
And the back of the jaw.
Let the tongue rest in the base of your mouth,
Releasing and gently settling all the way back to the base of the tongue.
Let the jaw be slack,
Let the neck be long,
Allowing the shoulders to drop down just a bit.
Noticing the strength of the spine,
Allow the chest to be open.
Let the arms be loose and light all the way down to the tips of your fingers,
As your hands rest in your lap or on the floor.
Take a few breaths here,
Breathing in to the strength of the body,
But the suppleness that comes with the breath.
A soft belly that fills with ease and releases gently.
Breathing in,
Breathing out.
Allow yourself to feel the points of contact with the floor,
Either in the seat below you,
Or as your body rests,
Lying down.
Let those points of contact be heavy,
With a weight that brings a sensation of being held.
Let the hips relax,
And the legs be light.
Let the knees and the calves release and let go.
Let the feet release.
Take a deep breath in,
Fill your body all the way from the base of those feet,
Up through the belly,
Up through your center line,
Up to the crown of your head,
And gently,
Gently exhale,
Letting go.
A few breaths here on your own,
Really allowing that breath to wash over the body,
Inviting and affirming,
Allowing that relaxation.
Breathing in,
Breathing out.
Breathing in,
And breathing out.
Notice if there are any more points of tension,
And allow that in-breath to go toward that space,
The breath being an invitation to let go and release.
Let your body relish in this sense of relaxation,
Lingering a little longer,
Bringing your awareness to the way it feels in your body,
To have offered this gift,
This space,
This moment.
Gently begin to bring a little movement back to the body.
Wiggle the toes,
Move the feet a bit,
Rock the hips,
Tap your fingers.
Maybe you move your arms into a hug around your body.
Gently move the neck side to side.
You may move the tongue in your mouth or your jaw,
All very,
Very gentle movements.
Maybe move your eyes around a bit in the sockets,
And then when you're ready,
Allow your eyes to gently open.
Take a moment to scan your environment.
Notice any light.
Notice anything pleasing to the eye.
Maybe a color,
Maybe a familiar sight.
Pause here.
Take it all in,
And then when you're ready,
Continue on in your day,
Or perhaps into sleep.
Whatever continues to offer this space,
This recognition,
And this connection to your body.
Be well,
And take care.
