Let's begin.
Start by tuning in,
Placing your hands on your heart,
Closing down your eyes,
And taking a moment to meet yourself wherever you are at.
Wonderful.
We are going to begin with a body scan practice that will help you become more present as well as practice equanimity and non-judgment.
As I am listing the different areas,
Calling you to bring your awareness to them,
I don't want you to think about them,
Label them,
Or judge them.
As best as you can,
Just arrive with your awareness fully on each area.
We will be scanning in your physical body as well as your energy body.
If there are moments where we are in the energy body and you're not feeling any sensations or not feeling anything,
That's okay.
That too is something to be aware of,
The nothingness that you are aware of.
If your mind wanders or gets caught on a part of the scan because maybe there's pain or memory there,
Return to the scan in the next area you're being called to.
This will help you practice equanimity,
Not labeling or defining anything as positive or negative,
Simply being present with whatever is,
Allowing you to step into the eye of the beholder,
Into the one who witnesses and observes the body and the body's experiences.
This gift and tool translates well into everyday life,
Letting you feel a sense of detachment from struggles,
Trials,
And tribulations,
Or the seeking of constant pleasure,
Letting you simply be with whatever is and finding gratitude in each new moment as it arises.
Let's begin this practice first with an intention.
Invite your mind to relax.
It is not needed in this body scan.
We are not thinking.
We are being.
We are bringing our conscious level of awareness to each part of the body and aura.
This is a practice of being,
Not thinking.
For example,
If I ask you to bring your awareness to the tip of your left pointer finger.
Let's try this right now.
Just close your eyes.
Bring your awareness fully to the tip of your left finger.
What does it feel like here?
If this is all there was in your existence,
This one little piece and part of you,
How would you view and perceive the world from this point?
Placing your attention here,
Your awareness merges with your body here,
And this is all that there is.
You may notice sensations,
Hot or cold,
Dry or oily,
Pain or non-pain.
Do not try and change whatever sensations you are feeling.
Allow them to be as they are in the tip of your left pointer finger.
Okay,
This is just a small taste of what we're getting into.
Now you have an idea of what I'm asking you to do as we scan through each part of the body and aura.
Let's begin.
Bring your awareness to the top of your head,
Becoming fully aware of your scalp.
Nothing else exists except your scalp.
Notice how this feels.
Move your awareness now down to the right side of your head,
Being the right side of your head and your right ear,
Noticing any sensations or lack of sensations.
Whatever arrives here,
Simply be with what is.
Moving down the left side of your head,
The left ear,
Being with whatever is.
Moving your awareness fully now to your forehead,
Becoming aware and surrendering to this experience of your forehead.
Moving down to your eyes,
Being aware of your eyes.
Down to your cheeks,
Right and left at the same time,
Being aware of any sensations or lack of sensations here.
Bring your full awareness to your nose and your nostrils,
Aware of the breath moving in and out,
No thoughts or judgements,
Simply being here.
Moving to your upper lip,
Being aware.
Moving to your lower lip and chin,
Placing your full awareness here.
Moving down now the front side of your neck,
The back side of your neck,
The right side of your neck,
The left side of your neck.
Becoming fully aware of your right shoulder,
Your right upper arm,
Your right elbow,
Your right forearm,
Your right back side of your hand,
Your right palm,
Your right thumb,
Your right pointer finger,
Your right middle finger,
Your right ring finger,
Your right pinky.
Moving now to your left shoulder,
Being aware of any sensations and holding no judgements or labels in your mind of this experience,
Your left upper arm,
Your left elbow,
Your left forearm,
The left back of your hand,
Your left palm,
Your left thumb,
Your left pointer finger,
Your left middle finger,
Left ring finger and left pinky,
Your right collarbone,
Your right side of your chest,
The right side of your upper abdomen and the right side of your lower abdomen,
Your left collarbone,
Left side of your chest,
Your left upper abdomen,
Your left lower abdomen,
Your genital region,
The right side of your upper back,
The right side of your middle back,
The right side of your lower back,
Your right hip,
Your right glute or buttocks,
Your left upper back,
Your left middle back,
Your left lower back,
Your left hip,
Your left glute or buttocks,
Your entire spine all the way down to the tip of your tailbone.
Being aware without any judgement or labels of whatever sensations or feelings you have here in your spine,
Your right thigh,
Your right knee,
Your right lower leg and calf,
Your right ankle,
The right top of your foot,
The right sole of your foot,
Your right big toe,
Second toe,
Third toe,
Fourth toe and right fifth toe,
Your left thigh,
Your left knee,
Your left lower leg and calf,
Your left ankle,
The left top of your foot and left sole of your foot,
Left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe.
Feeling both of your feet now.
Becoming aware of both of your calves,
Left and right at the same time without judgement now.
Moving up to your knees,
Up to your thighs,
Feeling the entirety of your left and right legs now.
Becoming aware of your hips,
Your pelvis,
Even your glutes now.
Becoming aware of your lower back and your lower abdomen.
You are fully aware of your upper abdomen and middle back.
Aware of your chest and upper back.
Aware of your right and left arms at the same time.
Aware of your entire head and neck now.
Becoming aware of the front side of your entire body.
Place your awareness on the back side of your entire body.
Become aware of the entire right side of your body.
And become aware of the entire left side of your body.
Moving your awareness inside your body now.
Coming into your skull,
Where your brain is,
Your third eye,
Your crown chakras.
Being aware of this area fully.
Moving down now into your throat.
Resting your awareness here without any judgement or need to change anything.
Moving down into your chest cavity and resting your awareness here.
Flowing on the inside of your right arm all the way down to your fingertips.
Flowing on the inside of your left arm all the way down to your fingertips.
Moving down the center line of your body and arriving in your core.
Resting your awareness fully here.
Moving down into your pelvic bowl.
Resting your awareness here.
Moving down your right leg on the inside.
All the way down to the inside of your toes on the right side.
Moving down inside your left leg.
Slowly all the way reaching to the tips of your toes from within.
Feeling the entire inner cavity of your body now.
Bringing your awareness now outside of your physical body and into your aura.
Let's begin above the head within the air about a foot above or 12 inches.
Simply relax,
Surrender and trust this process.
Becoming aware of this area now above your head.
Let's journey down the front side of the body.
Coming down in front of your face now and resting here.
Coming down in front of your throat and resting here.
In front of your heart and your upper arms.
Resting your awareness here.
Down in front of your abdomen and your forearms on the front side of your body and resting your awareness here.
Let's go down the front side of the legs within your energy field.
Simply noticing whatever arises.
It may be a sensation,
A visual or a feeling or nothing at all.
Being with whatever is arising for you.
In front of your thighs within the air and resting your awareness here.
In front of your lower legs and your feet resting your awareness here.
Coming beneath the body underneath the feet about a foot.
Simply being aware.
Coming up the back side of the body within the air behind your calves.
Coming behind your thighs being aware of your energy here.
Behind your glutes and resting your awareness.
Moving to your lower back within your aura.
Your middle back.
Your upper back.
Behind your head and resting your awareness here.
Behind your neck.
Back of your head.
Back up top.
And we are going to make one more round here.
Venturing to the right of your auric field.
Moving your awareness outside your right ear.
Above your right shoulder.
Beside your right upper arm.
Beside your right lower arm and abdomen.
Becoming aware of the space outside the edge of your right thigh.
Moving to the side of your right lower leg and foot.
Coming underneath the feet again.
Moving to the left side of your left calf.
Becoming aware of the space on the outside of your left thigh.
Your left lower arm abdomen and hip.
The left side of your left arm and upper body.
Above your left shoulder.
Outside your left ear.
Arriving back above your head.
Let's become aware of your whole aura.
The entire field of which is around you now.
And let's do the entire body and auric field.
Inner body,
Outer body,
And energy body.
Becoming aware of all that you can now.
I now invite you to become aware of the space around you.
If you are in a room or outside.
Becoming aware of the space around you.
Becoming aware of the entire planet.
Beautiful work.
Take care of yourself.
Be kind to yourself.
And keep the good vibes rolling.
