Welcome to this short mindful body scan practice to bring ease to the body and the mind.
Let's settle in with a few rounds of deeper breaths,
Breathing in deeply and breathing out slowly.
As you continue to breathe deeply,
See if you can notice all the places that your body is supported by the surfaces beneath you and let yourself relax more deeply into this support.
We'll begin to anchor our attention on sensations in the body,
Starting by placing gentle,
Curious awareness on the head and the neck,
Seeing if you can feel the scalp,
The face,
The neck.
Resting here and noticing any sensations that arise.
And bringing your curious attention now down across the tops of the shoulders,
Into the shoulder joints,
And washing the awareness over both arms,
Feeling from shoulder to elbow,
Elbow to wrist,
And then opening into the palms and the fingers.
Notice that the left arm feels different than the right arm.
Directing your next breath now into your torso,
Feeling the back body,
The chest,
The belly,
Expanding on the in-breath and releasing on the out-breath.
Feeling into the hips and the pelvis,
Sensing the strength and support of your seat.
Resting here,
Noticing sensation.
And moving your focus down to the lower body,
Washing gentle attention over the upper legs,
The knee joints,
The lower legs,
And down into the ankles,
The feet,
The toes.
Noticing any sensations,
Warmth or coolness.
Maybe even sensing if the left leg feels different than the right leg.
And feeling the whole body resting here now,
Letting your awareness fill your body like water fills a glass.
This is your true nature,
One of presence,
Embodiment,
A human being rather than a human doing.
Thank you so much for your practice.
Wishing you many more moments of mind-body connection throughout your day.
See you next time.
