Lie down on your back.
Try to relax your posture.
Allow your eyes to close.
Try to get in touch with your breath and the feelings in your body.
When you are ready,
Focus on the feeling of your body meeting the floor.
With each out breath,
Let yourself sink a little deeper.
Remind yourself of the goal of the scan.
It is not to make yourself feel calm or feel less pain.
The goal is to bring awareness to your experience,
To the feelings as you move your focus to different parts of your body.
Focus on the feelings in your belly.
Pay attention to the feelings as you breathe in and out.
Imagine your focus as a spotlight.
Move the light down to the left leg,
Into the left foot,
And out to the toes.
Focus on each of the toes,
One at a time.
Try to be curious about each feeling.
It may be the feeling of touch between toes or a tingling or maybe you can't feel anything.
Imagine the breath entering your lungs,
Passing down the belly,
And moving through the left leg,
And out of the toes of your foot.
On an out breath,
Imagine the breath coming all the way back up,
Out of the foot,
Into the leg,
Up through the belly,
Chest,
And out through the nose.
Try to continue this as best you can.
Don't judge yourself if this is difficult or you notice your thoughts straying.
Now move the spotlight to the bottom of your left foot.
Bring the gentle focus to the sole of your foot,
The instep,
The heel.
Notice the feeling where the foot meets the floor or bed.
Try to be aware of your breath in the background as you note the feelings in your foot.
Now allow your focus to move through the rest of the foot,
Through the bones and joints and into your ankle.
Try to move your breath through the whole of your foot.
Then let go of the foot and allow your focus to move up into the lower leg.
Move your focus very slowly through the leg,
Your calf,
Your shin,
Your knee,
And so on and turn.
Focus the spotlight through the rest of your body to the upper leg,
The right toes,
Right foot,
Right leg,
Back,
Belly,
Chest.
Bringing awareness back into the fingers,
The hands,
Up through your arms.
Breathe into it,
Into your shoulders.
Relax those shoulders in your out breath.
Good,
Up through the neck where we can store a lot of tension.
Enveloping the head and into the face.
When you become aware of tension or an area of pain,
Discomfort,
Try to breathe into them as well.
Focus on the in breath.
Let yourself feel the strong feelings and try to let go with each out breath.
Your mind might wander.
That is normal.
It is what minds do.
Try not to judge yourself when this happens.
Just try to notice where it has wandered to and then try to bring your focus back to your breath and body.
Slowly try to expand your focus to your whole body.
Allow yourself to feel the area around you,
The space around you,
The sounds,
Anything else.
Coming back into the space.
When you are ready,
Slowly opening up your eyes.
Good,
Up through the neck where we can store a lot of tension.
