We're going to begin a body scan,
A practice that helps us reconnect with the present moment,
Bringing awareness to the sensations in our body.
This simple yet profound practice mirrors the wisdom we carry within us.
We learn to listen deeply to our bodies,
To the rhythm of the earth and to our inner self.
As you scan through your body,
Notice what arises without judgment,
Simply observing.
So find a comfortable position to sit or lie down,
Allowing your body to fully rest.
This is a moment to really honor your body's wisdom.
Choosing to let go of anything that you could be doing right now.
If you're wearing glasses,
Feel free to remove them.
If it's comfortable,
Gently close your eyes.
If you prefer,
Lower your gaze.
And as you take a few deep breaths,
Let go of any tension or any thoughts that might be lingering.
So as we move through the body scan,
As best you can,
Try to follow along with my guidance.
If you find you lose track of sensations or find yourself thinking or just zoning out,
Gently acknowledge that moment of the mind wandering and in the next moment gather your attention back into your body.
As we move through,
You might notice a variety of different sensations from tingling,
Pulsing,
Discomfort,
Pressure,
Softness,
Hardness,
Heat,
Coldness and even numbness or a lack of sensation completely.
So try not to judge these sensations in any way and simply bring awareness to them as they are in the moment with curiosity.
Let's start by bringing your attention to the solid ground beneath you.
Feel the connection between your body and the earth supporting you.
Now gently bring your attention to the tips of your big toes.
Notice any sensations here,
The touch of fabric,
The air on your skin or sensations within your toes.
Notice the invitation in this practice is to move inward,
Turning towards the body as a source of wisdom,
Listening to its messages.
As you hold awareness in your toes,
Gently move your attention through each toe,
The big toe,
Second toe,
The middle toe,
Fourth toe and little toe.
Allow yourself to simply notice what's present.
Whether it's subtle warmth,
Coolness,
Pressure.
If your mind begins to wander,
Gently guide it back to the sensations in your toes.
Moving now to the balls of your feet and then to the arches,
Soles and heels.
Feel the skin,
Bones,
Tendons,
Muscles of your feet,
The base of your body supporting your entire being.
Awareness of your feet like the solid foundation of a tree.
Deep roots,
Anchoring as you rise up through the rest of the practice.
Shifting your attention to your ankles,
Your shins and your calves.
Without judgment,
Noticing any sensations,
Whether intense or subtle.
An opportunity to simply be with your body,
Free from expectation,
Holding space for the physical sensations in the body.
Moving your awareness up to your knees,
Noticing any subtle or strong sensations here.
No need to change or fix anything.
Allow yourself to simply witness whatever arises.
As you feel the upper legs,
The thighs,
The hips,
Take a moment to notice the parts of your body that are in contact with the surface.
Maybe feeling also a gentle pulse of blood moving through your legs.
Continuing along,
Becoming aware of your pelvis,
Your hips,
Your lower back.
Feel the base of your spine.
Lifting your attention slowly up through that lower spine,
Observing whatever sensations are present.
Moving your attention from your spine into your belly and feeling perhaps the gentle rise and fall as you breathe.
Noticing perhaps the organs that rest within the belly and the pelvic bowl.
Continuing to draw your attention up that central channel,
The central column of the body,
Up through the spine into the space of the lower ribs,
The solar plexus,
The diaphragm.
Perhaps noticing also the organs in this area.
Perhaps noticing this space.
Continuing up to the ribcage,
Feeling the expansion and contraction of your lungs and the beating of your heart,
The rise and fall of your chest.
Noticing the shoulder blades,
The ribs.
Perhaps becoming aware of emotions that might be present through the chest and the belly.
Taking a moment to really feel this connection.
Shifting your awareness across your collarbones and down your arms towards the tips of your fingers.
Notice each finger one by one,
Starting with your thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Feeling the inner sensations of each finger exactly as they are.
If your hands are resting on your body or on the ground,
Feel the gentle support they offer.
Moving your awareness up to your wrists,
Your forearms,
Your elbows and your upper arms.
Becoming aware of your shoulders.
Noticing expansion or contraction at your shoulders.
And then bringing your attention to your neck and your throat.
Perhaps noticing the subtle movements of breath here.
This passage through which your words and your creative expression flows.
Perhaps taking a moment to feel sensations at the back of your throat.
Becoming aware of your jaw,
Your tongue,
Your teeth,
The inside of your mouth.
Noticing sensation in your cheeks,
Your temples,
Your eyes and the space behind your eyes.
Your forehead and the back of your head.
And as you bring awareness to these spaces,
You might feel how simply noticing can shift the energy.
Our face is often a reflection of our inner landscape.
And finally,
Bring your attention to the top of your head,
To the crown.
The space of openness and possibility that exists here.
Reconnect to the greater wisdom of the universe.
Perhaps a connection between our inner and outer worlds.
And slowly start to take your awareness back down through the center of your body.
From the top of your head,
To the brow,
The throat,
The chest,
The belly,
The base of the spine.
And finally,
Back down to the very soles of your feet.
You might continue to move your awareness up and down the center of the body.
Perhaps even synchronizing this with your breath.
Feeling your body as a whole.
Bathing in your awareness from the inside out.
This witnessing presence,
No need to change anything.
Simply to be aware and awake to the experience.
Notice if any part of your body catches your attention more strongly now.
Perhaps linger there and explore the sensation.
If your mind wanders or the sensation feels too intense,
Then gently just bring your focus back to your center.
Perhaps the space of your belly or your heart.
You might place a hand there.
Feel the grounding of your body.
The support of the earth beneath you.
Perhaps dropping into the more subtle layers of the body as you feel the breath.
Feel the pulsing of the blood.
Awareness expanding.
Taking in all of the messages moving through your body.
Starting to take a few deeper breaths.
Perhaps even moving your toes,
Moving your fingers.
As you feel the bones and the muscles again.
The air on the skin,
The earth beneath you.
And as you're ready,
You can slowly start to bring yourself back into a seated position.
If you've been lying down.
Taking a moment to acknowledge any wisdom,
Any insight that you might have gained from this practice.
Perhaps offering it up to someone or something that needs some positive energy today.
You can gently blink your eyes open if they've been closed.
See if you can carry with you this deep sense of connection to your body,
To the earth,
And to yourself as you move through the rest of your day.
Thank you so much for joining me.
