Fun.
This practice.
We will check in with our body.
Starting with the feet.
Moving all the way up through the head.
And Landing with the whole body.
Check out the end.
Um.
.
.
It's really an exercise to Feel into any sensations in your body.
The body of the day is different day to day.
And so you can come back to this practice also again and again.
And we're just going to start.
Centering and grounding.
By breathing.
So noticing your natural breath in and out.
And feeling the breath in your body.
Feeling air entering through the nostrils.
Into the back of the throat.
And then down through the lungs.
And the belly.
Expanding,
Following the breath in the body.
And the breath going out and the coolness when you breathe in,
The warmth when you breathe out.
You can see and feel the ribcage expanding on the inhale and then contracting on the out breath.
And how naturally this happens.
One more breath in.
And then on the exhale,
I'd like you to imagine that breath going all the way down.
You know,
Through the chest,
Belly.
And imagine exiting down through your legs and feet.
And we're gonna begin to check in with your body from the toes.
So noticing.
Your toes.
Each one on each foot.
And then the bottoms of the feet.
Arc of each foot.
The heels,
The tops of the feet.
The ankles.
And the whole foot.
Both feet.
So seeing what you sense in each of these places.
The ankle bones.
The front of the legs.
The backs of the legs.
The knees.
The sides of the legs.
The thighs.
And if you haven't yet,
Done the same on the other leg,
Do both to make it even.
Then coming up through the pelvic bowl.
Your sit bones.
Checking in with organs and tissues and muscles at the base of the body at your seat.
The product.
Up into your intestines.
Checking in with the kidneys.
Libber.
Pancreas.
And any other organs or parts.
In this gut brain of the body.
Before coming up the sides of the torso.
The valley.
Navel Coming up the chest and all that is there.
Your rib.
And lungs.
And heart.
The upper back.
And shoulders.
Clavicles.
And then coming down each arm.
Bicep.
Tricep.
Elbows.
Over and.
The little bones of the wrist.
And in each hand.
Each finger and thumb.
Checking in now with the whole arm.
And coming back up the arms to the neck.
Up the back of the head.
Checking in.
With your chin and jawline.
Facial Bones ears.
Nose.
Back of the head and forehead.
Eyebrows I suck at and the whole head.
The top of the head.
And then take in a minute.
To be with the whole body.
The whole body.
So what you feel or sense in the body.
And any thoughts that come up in the process.
Noticing these gently guiding back to the sensation in the body.
Or with your breath.
And being in the present moment in this way.
Acknowledging what is here and being with it.
Sitting with it and gentle,
Loving awareness.
Bringing attention to your present moment experience.
I hope you enjoyed this body scan practice and are able to revisit it again and again.
That's the way to ground.
Um,
And that will see you back here.
On Insight Timer.
Thank you for practicing.
