Welcome to this body scan.
Lie or semi-recline in a quiet place where you won't be disturbed.
Take a few minutes to get into a position that is comfortable but alert and check your body is as straight and as aligned as it can be.
If you haven't already,
Close your eyes and enjoy the feeling of your eyelids folded over them.
Take a slightly deeper breath and let your out-breath help your body release and sink into the surface beneath you.
Let your shoulders release.
Let the back of your head and neck sink into your pillow.
Let your face soften and let your jaw relax.
Gently invite a quiet inner smile to engage the warmth of your heart.
Turn your gaze inwards and rest inside your inner body.
Become aware of the observing part of your mind that watches everything you experience.
With your observer still engaged,
Feel the rhythm of your natural breath move in and out of your body.
Now bring your attention into your right hand and feel for any normal physical sensations.
Notice if there is any temperature difference between the palm and the back of your right hand.
Move your attention to the soft skin on the inside of your right wrist.
Notice any naturally occurring sensations here.
Slide your awareness smoothly up your arm and into the crease on the inside of your elbow.
Slide your attention over your right bicep and into the small cave of your armpit.
Notice any sensations here,
However small.
Now expand your awareness to include the right side of your upper body and right waist and breathe with ease.
Move to your right hip.
Scan the right hip for sensations.
Ease deep into your right hip joint and rest your attention here.
Over to your right thigh.
Are there any sensations on the surface of your right thigh?
Down to your right knee.
Take some resting breaths with your attention deep inside your right knee joint.
Now let your attention travel from your right knee down into your shin,
Noticing sensations here,
However subtle.
On to the smooth skin on the top of your right foot.
Now concentrate your attention at your toes.
All of the toes together.
Into your right ankle on the outside.
The curved instep on the inside of your right foot.
Now transfer your attention across to the left side of your body,
Into your left hand.
The palm of your left hand and back of the left hand.
Move your attention to the delicate skin on the inside of your left wrist.
Feel into sensations here.
Slide your awareness smoothly up your arm and into the crease on the inside of your elbow.
Slide your attention up into the small cave of your left armpit.
Deep inside your left armpit.
Expand your awareness to include the left side of your upper body and left waist.
Breathe with ease.
Move to your left hip.
Sink deep into your left hip joint,
Your left thigh,
Your left knee.
Deep into the left knee joint.
From your left knee,
Down into your shin.
Along to the smooth skin on the top of your left foot.
Your toes.
All of the toes together.
Your left ankle.
On the outside.
Left ankle on the inside.
Now bring your attention to your right and left feet together.
Both shins together.
Both knees together.
Both thighs together.
Both legs together.
Up into your pelvis.
Feeling into any sensations here.
Your stomach.
Notice how the pattern of sensations change as you breathe in and out.
Focus your attention on the area just above your navel center.
Referred to as the solar plexus.
Breathe slowly and evenly as you scan here.
Bring your attention up into your heart center in the middle of your chest.
Breathe into and out from your heart center,
Noticing any sensations.
Become aware of your observing self again.
Enjoy the simplicity of resting your attention within your heart and yourself.
Become aware of how settled and at ease you are.
Your body and mind now feel.
Your whole body,
Heavy and warm.
Your heart center,
Peaceful and serene.
