Welcome to this body scan.
Find a comfortable place to sit or rest and gently close your eyes.
Allow your body to settle.
Begin with a slow easy breath in and a soft breath out and again an easy breath in and a soft breath out.
Bring your awareness to your head and face.
Notice if anything stands out.
Are there any sensations,
Perhaps warmth or coolness,
Tingling,
Pressure or no sensation at all?
Simply observing whatever is here with curiosity and kindness.
Move your awareness to your neck and shoulders.
Notice how they feel.
Invite your shoulders to soften just a little.
Notice how that feels.
Now become aware of your chest,
Your heart,
Your lungs.
Notice the movement of your breath,
Your lungs expanding and softly releasing.
Bring your focus to your abdomen.
Can you feel your breath here in the middle part of your body?
Simply noticing,
Simply being present.
Bring your awareness to your legs,
All the way down your legs into your feet and toes.
Gently move your toes.
Notice how they feel,
Then becoming still.
Notice the points of contact between your feet and the surface supporting you.
Now bring your awareness to your whole body with curiosity and kindness like it's the first time you've noticed that you have a body and any sensations.
Simply observing how your body feels in the here and now.
Finally take one more slow easy breath in and a soft breath out.
Now gently,
When you're ready,
Open your eyes.
Thank you until we meet again.
