Welcome,
Dear one,
To the short body scan exercise.
Begin by turning inward to your heart center,
Focusing your attention and your breath here for a moment.
And just offer yourself a sense of a thank you for taking the time to relax your mind and your body with this body scan.
Note the rise and fall of your chest in your heart center as you breathe normally.
And now we're gonna shift our focus to the right hand.
Follow along with me as I name each body part and focus all of your attention on the body part that I name.
If any thoughts come up,
Just note them as thinking,
Let them go,
And come back to my voice and the body parts.
We're going to begin with the right hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of the hand,
Top of the hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Side of right rib cage,
Waist,
Right hip,
Right thigh,
Hamstring,
Knee,
Shin,
Calf,
Right ankle,
Heel,
Top of foot,
Bottom of foot,
Right hand big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
And now let's move to the left side,
Starting with the left hand thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of left hand,
Top of left hand,
Wrist,
Lower arm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left side rib cage,
Waist,
Left hip,
Left thigh,
Hamstring,
Knee,
Shin,
Calf,
Left hand ankle,
Heel,
Top of foot,
Bottom of foot,
Left hand big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now we'll move our focus to the top of the head,
Scalp muscles,
Forehead,
Right temple,
Left temple,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Center of the eyes,
Right eyebrow,
Left eyebrow,
Right cheek,
Left cheek,
Right jawbone,
Left jawbone,
Bridge of the nose,
Tip of the nose,
Upper lip,
Lower lip,
Chin,
Right collarbone,
Left collarbone,
Right chest,
Left chest,
Upper abdomen,
Navel,
Lower abdomen,
Right groin,
Left groin.
Now to whole body parts,
Whole right arm,
Whole left arm,
Whole right leg,
Whole left leg,
Both legs together,
Both arms together,
Whole head,
Whole front of body,
Whole back of body.
Now shift your awareness back into your breath.
Find where the breath is felt the strongest,
Maybe the nostrils,
The chest rising and falling,
The stomach going in and out,
Wherever you feel it most predominantly,
Focus there.
Breathe naturally.
Allow the breath to breathe you,
Not trying to control anything.
Let any tensions in the body relax and melt into the floor or your chair.
Keep breathing and focusing on the breath.
And now start to bring your awareness to the sounds around you and to your toes and your fingers.
You might perhaps want to wiggle them a little bit as you come to be fully present,
Calm in the room.
Thank yourself now for taking the time to do a body scan and to take care of you.
Namaste.
