Hi,
My name is Chrissy and today our mindfulness practice is a body scan.
When we do a body scan,
It's just focusing from point to point to point.
And as with all mindfulness practices,
It's just about bringing that awareness,
Using our body as an anchor for our mind,
Because it may want to wander,
Which is totally fine.
So as I guide you today,
We'll be moving from point to point to point,
And it moves kind of quickly.
As you're well aware,
Your mind can move pretty quickly too.
So it gives us a focus,
A focus for our mind.
For this practice,
You can be seated or you can lay down,
Whichever works better for you.
So just get yourself nice and comfy.
Maybe you close your eyes or maybe you lower your gaze down towards the ground.
Either way is good.
And right here,
Just take a breath in and out.
Feel your body breathing.
And then from here,
We bring our awareness right to the forehead.
Maybe it softens a little,
Maybe not.
And then move that awareness to your eyes and the cheeks and your jaw.
And maybe the tongue drops from the roof of the mouth.
The whole face gets to soften.
We come to the throat and the right shoulder,
The right elbow,
Right wrist,
The thumb,
Pointer,
Middle finger,
Ring finger,
And pinky.
Back to the wrist and the elbow and the shoulder.
This whole right arm.
Maybe it gets a little heavier,
Maybe a little softer.
We move our awareness now to the middle of your chest and then over to the left shoulder,
Left elbow,
Left wrist,
Thumb,
Pointer,
Middle finger.
Ring finger and pinky.
Back to the left wrist and elbow and shoulder.
The whole left arm,
A little heavier,
A little softer.
And then back to the middle of the chest and moving down in the torso towards your belly button and to your pubic bone.
And then over to the right hip,
Right knee,
Right ankle,
Right big toe,
The second toe,
The third,
The fourth,
The pinky.
Back to the ankle,
Knee,
Hip.
This whole right leg,
A little softer.
Back to the pubic bone and then head right on over to your left hip.
The left knee,
Left ankle,
Left big toe.
Third,
Fourth,
And pinky toe.
Coming back to that left ankle and the knee and your hip,
The whole left leg,
A little soft,
Maybe heavy.
And then bringing that awareness back to your pubic bone,
The bottom of your torso.
And then moving up to the belly button,
To the middle of your chest,
To the throat,
Back into your face,
The jaw,
The cheeks,
The eyes,
The forehead.
Being aware of the whole body from the head down the neck,
Out the shoulders,
Down your arms,
The whole torso from the chest to the pubic bone and from the hips down these legs to your feet.
That awareness rests right inside.
You may notice sensations,
The body effortlessly expanding and softening with every breath.
Just floating,
Being,
Being right inside your body at this very moment.
You might notice the effortlessness of every breath.
So I'm going to be quiet just for a few moments,
Just so you can be in this state of feeling your body.
Your mind might go to a particular spot,
Which is fine.
If your mind wants to wander a little,
Just gently bring it back to the breath,
To your body,
Mind your anchor.
Okay.
Feeling where your mind is.
And if it's resting in the body,
Great.
And if it's drifted off,
That's fine too.
It's what the mind does.
And the practice of mindfulness is just acknowledging when that happens and gently bringing that mind right back in to the body.
The focus on the body,
The focus on the breath,
Letting it rest in one spot.
And awareness right now.
Nice.
So we're going to start to bring just a little movement back.
Maybe wiggle fingers and toes.
Whatever waking up motion would feel good.
And then we'll start to flicker our eyes open.
Breathing in all of our surroundings.
And again,
Take a nice big breath in through the nose and maybe a nice long sigh out of the mouth.
Thanks so much for joining me today.
I hope this was helpful for you.
