This practice is a body scan.
It's designed to bring your awareness into the body and away from the thoughts,
Emotions and feelings that create stress in the mind.
So lie down on your back.
You can do this practice sitting up if you'd like.
You might want to support your back with a chair or a wall.
So take these next few moments to get yourself comfortable.
Wiggle and move your body into stillness.
And you can close your eyes.
Take a nice breath in.
And as you exhale,
Sigh out through your mouth.
And just begin to breathe in through your nose and out through your nose.
So during this practice,
You'll be moving your awareness through the different parts of the body.
There's no need to physically move or try to adjust that part of the body.
So imagine your awareness is like a flashlight and when I name a body part,
Shine your flashlight on that body part and maybe repeat it to yourself.
And then just move on.
So let's start bringing awareness to the top of the head,
The crown of our head.
Feel the crown of your head relaxing.
Move your awareness to the spot in between your two eyebrows,
Your third eye.
To your right eyebrow,
Your left eyebrow,
Your right eyelid,
Left eyelid,
Your right jaw,
Left jaw,
Right nostril,
Left nostril,
Your upper lip,
Lower lip,
The tip of your chin,
Base of your throat.
Bring your awareness to heart center,
To your right shoulder,
Right elbow,
Right wrist,
The right hand,
The right thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
The right wrist,
Elbow,
Shoulder,
Back to heart center.
Now to the left shoulder,
Elbow,
Wrist,
Left hand,
Left thumb,
Index finger,
Middle finger,
Ring finger,
Pinky finger,
The left wrist,
Elbow,
Shoulder,
Back to heart center.
Move your awareness down to your abdomen,
To your lower belly,
Your right hip,
Right knee,
Ankle,
Your right foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Right ankle,
Knee,
Right hip,
Lower belly.
Now over to your left hip,
Left knee,
Ankle,
Left foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe,
Your left ankle,
Knee,
Left hip,
Lower belly.
Now let's move our awareness to the back side of the body.
Bring your awareness to your right heel,
Your left heel,
Right calf muscle,
Left calf muscle,
Back of the right thigh,
Back of the left thigh,
Right buttocks,
Left buttock,
The low back,
Length of the spine,
Right shoulder blade,
Left shoulder blade,
Back of the head,
The crown of the head,
To the spot between your two eyebrows,
Your third eye,
Down to the base of your throat,
To heart center,
Your upper abdomen,
Your lower belly.
Allow your awareness to reverse and move from your lower belly up to your upper abdomen,
To your heart center,
To the base of your throat,
The spot in between your eyebrows,
Back up to the crown of your head.
With each breath,
Allow your awareness to move up and down your spine.
With each inhale,
Allow your awareness to flow down to your lower belly.
With each exhale,
Allow your breath to reverse course and move up towards the crown of your head.
Take a few breaths just like this.
Become aware of your whole body.
Become aware of your body from the top of your head down to the tips of your toes.
Become aware of the whole body.
The body as a whole.
Feel the whole body relaxing.
With each breath,
Feel the whole body relaxing even more.
Allow the whole body to relax.
This practice is complete,
But if you need more time to relax,
Feel free to stay here and just follow your breath.
