The body scan.
So just start by feeling the weight of your body lying on the ground.
And just allow the body to be heavy.
Let your head be heavy.
Let your shoulders sink down towards the ground and your arms relax.
Having a sense of the back softening.
Let your pelvis heavy.
Belly soft.
Let your knees bent,
Feel your feet on the ground.
And just feeling how your body touches the ground.
Allowing the weight to drop more and more down through those points of contact with the ground.
Letting go.
And then letting the front body soften.
Relax your face.
Soften the muscles around your eyes.
Let your cheeks relax.
And release the jaw.
Allow your throats to soften and relax.
And having a sense of your chest broad,
Open.
And your belly soft.
And just let your awareness start to settle on the breath.
And feeling the breath in your belly.
And then we'll go through the body.
So we'll start down in the feet.
Just take your awareness down into the feet.
Just having a sense of the soles of your feet.
How they touch the ground.
Notice the temperature of your feet.
Imagine your feet filling up with awareness.
And see if you can take the breath down into the feet.
And then start to let the awareness move up to your ankles.
Your calves,
Your shins.
Have a sense of your knees.
Can you feel a sense of spaciousness through the knees?
And then bringing the awareness to your thighs.
The large muscles of the thighs.
Just notice if those muscles are gripping on and allow them to soften.
So the whole of the legs bright with awareness.
And then bringing the awareness to your hips,
Your pelvis.
Just noticing the energetic quality of the pelvis.
And again taking the breath there.
And really let the back of the pelvis be heavy on the ground.
The lower belly soft.
And then coming to the lower back.
Start to move the awareness up your back.
So feel where the lower back lifts and arches away from the ground.
And feeling how the mid back makes contact with the ground.
Can you feel the difference in temperature between those two points?
And let your shoulder blades just sink down.
And bring the awareness to the upper back.
And imagine the back of your neck long.
And allow your head to be really heavy so that your neck can soften.
Having a sense of the head,
The weight of the head.
Your face.
Just feeling all the sensations of the face.
Softening the eyes and the cheeks.
The mouth.
And bring your awareness down to your chest.
Just allowing your chest to soften.
See if you can drop a little bit deeper into the space around the heart.
Can you notice any sensations there around the heart?
And take the breath there even if it's just a numbness or a nothingness.
Stay with the heart.
Soften the chest.
And just notice how you're feeling.
And then bringing your awareness down into your belly.
And let the walls of your belly soften.
And again notice how it feels down in the belly.
And bring your hands onto your belly.
And then feel the rise and fall of the belly under your hands.
And allow your hands to be soft.
And see if you can stay with the breath down in the belly.
Relax your shoulders.
Soften your face and your chest.
And bring your awareness more deeply into the hands.
Feel the vibrancy,
The aliveness of your hands.
All the changing sensations there.
A sense of vitality in your hands.
And now start to broaden your awareness out through your body with the breath.
So let the breath fill the whole of your body.
So if you could breathe out right to the peripheries of the body.
Soften your shoulders.
Having a sense of the room,
The space around you,
The sounds around you.
And when you're ready you can gently roll over onto one side.
Push yourself up bringing the body scan to a close.
