Welcome to our evening body scan practice.
For this practice,
Make sure you are someplace comfortable.
Where the body is supported,
You can let go.
Maybe laying down or reclining in a chair or seat.
You might add some layers of blankets over the body to help with that grounded sensation.
And also to keep the body warm as we tend to cool off when we get so relaxed.
Know that you can pause this recording whenever you'd like.
This is your practice.
Take it at your own pace,
Your own speed.
Once you're nice and settled here,
Do any last little movements.
Maybe softening the shoulders,
The jaw.
We'll take an inhale through the nose.
A long,
Slow breath out.
And twice more,
Just like that.
Full,
Slow,
Steady inhale.
And a long breath out,
Softening.
Final one.
Exhale out the whole day.
Eventually,
The breath will return to its natural pace and rhythm.
Maybe inviting the breath to move just through the nose.
Your body is breathing for you.
No effort required.
Notice if there's any areas of tension in the body and see if you could soften those spots.
Maybe an exhale helps to melt that tension away.
Coming back to this moment right here.
We'll move through our body scan tonight.
And in this,
We just move the awareness around the body.
Maybe after I list a part of the body,
You repeat that place in your mind.
Notice any sensation in that place.
The temperature,
Texture.
No need to move the area,
But just be aware of it.
We'll start at the right hand.
Palm of the hand,
Back of the hand,
Thumb,
First finger,
Middle finger,
Ring finger,
Little finger,
The tips of the finger,
The wrist,
Forearm,
Inner elbow,
The whole elbow,
Upper arm,
Right shoulder.
Right shoulder blade.
The whole right arm.
Left hand.
Palm.
Back of the hand.
Thumb.
First finger.
Middle finger.
Ring finger.
Fifth finger.
The tips of the fingers.
Knuckles.
Wrist.
Forearm.
Inner elbow.
The whole elbow.
Upper arm.
Left shoulder.
Left shoulder blade.
The whole left arm.
The collarbones.
Right side chest.
Left side chest.
Sternum.
Heart center.
Right side rib cage.
The front ribs.
The side ribs.
All the way to the back of the body.
Left side ribs.
The back of the rib cage on the left side.
The left side ribs.
The whole rib cage.
The diaphragm.
Upper abdomen.
The belly.
Belly button.
Lower abdomen.
Right side waist.
Left side waist.
The middle back.
The low back.
Right hip.
Right side pelvis.
The front of the right thigh.
Right side seat.
Back of the right thigh.
Right knee.
Back of the right knee.
The calf.
Shin.
Ankle.
Kneel.
Top of the right foot.
Soul of the right foot.
Toes.
One.
Two.
Three.
Four.
Five.
The whole right foot.
The whole right leg.
Left side hip.
Left side pelvis.
Right side of the seat.
Front left thigh.
Back left thigh.
Left knee.
Back of the left knee.
The calf.
Shin.
Ankle.
Heel.
Top of the foot.
Soul of the foot.
Toes.
One.
Two.
Three.
Four.
Five.
The whole left foot.
The whole left leg.
Tailbone.
Tracing your way vertebrae by vertebrae until you reach the space in between the shoulder blades.
Back of the neck.
Scalp.
Crown of the head.
Hairline.
Forehead.
Right eyebrow.
Left eyebrow.
Left temple.
Right temple.
The space between the eyebrows.
Eyelids.
Eyelashes.
The space where the upper lash line and lower lash line meet.
The eyeballs.
The eye sockets.
The skin around the eyes.
Right cheek.
Left cheek.
Left ear.
Left nostril.
Tip of the nose.
Right nostril.
Right ear.
The upper lip.
Lower lip.
The inside of the mouth.
The teeth.
The roof of the mouth.
Gums.
Tongue.
Bottom of the mouth.
Throat.
Jaw.
The place where the upper and lower jaw meet.
Chin.
The whole head.
The whole neck.
The whole body.
The whole body.
The whole body.
Bring your awareness to the right hand.
The shape that hand is making.
The space between the fingers,
Where the fingers touch.
Any feeling of temperature.
Aware of every sensation in the right hand.
And shift your awareness to the left hand.
The whole hand.
The shape the left hand is making.
Any spaces between the fingers.
Where the fingers touch.
Any sensation of temperature.
Maybe see if you can feel the left hand fully.
And the right hand.
Feeling both hands fully at the same time.
Let that feeling go.
And notice any sensation in the chest or belly of you breathing.
How the inhales feel.
And how the exhales feel.
Where do you feel this?
Shift your awareness to any place where your body makes contact with what you are seated or laying on.
Any feeling of texture,
Support.
Where you make contact with the earth.
The ground.
And maybe the next time you breathe out,
You let yourself get a little heavier.
A little more grounded.
Take one final breath in.
Long breath out.
See if you can feel your heart beating.
And send gratitude to yourself and your body for taking this time to tune in and unwind.
Thank you for joining me this evening.
Take care.
