Find a position that helps you feel as comfortable and relaxed as possible.
Preferably lay down on a comfy surface,
But if that's not possible for you right now,
Sitting is okay.
Close your eyes or soften your gaze and take one deep breath together.
Inhale through your nose and exhale through your mouth.
Let your breath return to its natural rhythm.
In a few moments,
I'm going to guide you through a relaxing body scan.
We will move our kind attention through the different parts of our bodies,
Offering them care and inviting them to soften.
If while moving through your body you notice that there are any parts that feel painful or possibly overwhelming to be with,
Please honor your body and simply skip scanning these sections by returning to your breath or other parts of your body that feel easier to be with.
Let's start by directing your awareness to your head and neck.
With curiosity,
Explore the raw sensations in your head and neck right now.
What are the sensations in your jaw,
Your temples,
Behind your eye sockets,
The sensation of your tongue resting in your mouth?
Are there any sensations there you notice that you don't usually notice?
Next,
With kindness,
Take a breath and invite the muscles in your head and neck to soften and relax if they can.
Now direct your attention to your arms and torso.
With curiosity,
Explore the raw sensations that are there.
What are the sensations in your arms,
Your hands,
In your chest,
Your belly?
With kindness,
Take another deep breath and invite the muscles in your arms and torso to soften and relax if they can.
Now direct your attention to the raw sensations in your legs.
What sensations can you identify in your feet if you rest your attention there?
How about your knees or any other parts of your legs?
With kindness,
Take a deep breath and invite the muscles in your legs to soften and relax if they can.
And for the last few moments of this experience,
Direct your attention to the raw sensations in your whole body.
What does it feel like to be alive and present in this wonderful human body of yours right now?
Take a deep breath and invite the muscles in your whole body to soften and relax if they can.
