Begin by closing your eyes,
Softening your body.
Invite relaxation from your head down to your toes.
From the top of your head down to your toes.
Let your breath be carried into your chest,
Touching all of your ribs.
Filling your lower belly,
Let your breath touch each vertebra of your spine.
Feel how your breath moves your skin.
Feel your connective tissue move in your fingers with each breath.
Feel your toes being moved by each breath,
Ever so slightly.
Let your breath touch each part of your being.
Soften,
Soften,
Soften.
May your breath be soft like a feather floating on a gentle breeze.
I'll let you follow your breath in your body for some time.
Beautiful.
Notice how your body feels.
Bring to mind now your pain body,
That is the part of you that feels imbalanced,
Negative,
Heavy,
Or unwanted.
Gently bring it to your awareness.
Notice how your body reacts to this thought,
To this feeling.
Is there tension?
Is there openness?
Heaviness?
Is there softness?
Do a slow and gentle body scan on your own with curiosity.
Simply observe how your body responds as you have an awareness of your imbalance.
If any sensations are getting too strong,
Or pulling you into a deeply uncomfortable place,
Ease off and bring your focus back to your breath.
Wonderful work.
I know it can be uncomfortable to sit with the pain body,
But it is also beautiful to honor it and how your body carries imbalance.
Our last practice today will be to bring some more perspective and realism into your awareness of your pain body.
I'll guide you through a body scan,
But this scan will not have any specific intention.
You are not focusing on the breath or your struggles.
You're simply scanning slowly through each body part,
From your head to your toes.
Observe any sensation you feel,
Heavy,
Light,
Cold,
Warm,
Open,
Closed,
Tense,
Relaxed,
Without any judgment.
I want you to continue scanning as I guide you through.
This practice will help you see that there is judgment in your body,
That you perceive certain sensations and emotions as negative and others as positive.
But when you're prompted to continue the scan and not linger on the sensation,
We don't let the mind create a story as to what is right or wrong.
You simply get to witness and hold space for what is.
Let's begin.
Bringing your awareness now to the top of your head,
To the right side of your skull,
To the left side of your skull,
Aware of the back side of your skull,
The front side of your skull,
Your right eyebrow,
Left eyebrow,
Right eyelids,
Left eyelids,
Right eyeball,
Left eyeball,
Right nostril,
Left nostril,
Right cheekbone,
Left cheekbone,
Upper lip,
Lower lip,
Tip of the chin,
Top of the tongue,
Bottom of the tongue,
Bottom teeth,
Upper teeth,
Gums,
Right side of the brain,
Left side of the brain,
Front of the brain,
Back of the brain,
Center of the brain,
The whole brain,
Right ear,
Left ear,
Right earlobe,
Left earlobe,
Front side of your neck,
Back side of your neck,
Windpipe and esophagus,
Right collarbone,
Right shoulder blade,
Left collarbone,
Left shoulder blade,
Right shoulder,
Right armpit,
Right upper arm,
Right elbow,
Right forearm,
Right wrist,
Right palm,
Right back of the hand,
Right thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Fingernails of the right hand,
Left shoulder,
Left armpit,
Left upper arm,
Left elbow,
Left forearm,
Left wrist,
Left palm,
Left back of the hand,
Left thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Left fingernails,
Chest,
Right pec,
Left pec,
Right side upper back,
Left side upper back,
Right side middle back,
Left side middle back,
Upper ribs,
Lower ribs,
Sternum,
Heart,
Right lung,
Left lung,
Stomach,
Abdomen,
Lower belly,
Right side lower back,
Left side lower back,
Intestines,
Sexual organs,
Right hip,
Left hip,
Right glute,
Left glute,
Right upper thigh,
Right knee,
Right calf,
Right ankle,
Right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe,
Right toenails,
Left upper thigh,
Left knee,
Left calf,
Left ankle,
Left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
And fifth toe,
Left toenails,
Front side of the body,
Back side of the body,
Inside of the body,
Spine,
Bones of the body,
Blood of the body,
Nerves of the body,
Air in the body,
The whole body,
Front side of the body,
Back side of the body,
Inside of the body,
The whole body.
Wonderful work today.
How did it feel to simply hold space for what is?
Did you notice any judgments arising throughout the body scan?
Or were you able to accept and allow each sensation to be?
Notice how you are feeling in this moment.
Namaste.
