Body scan,
Mindfulness and inner peace.
To begin lay down comfortably on your back.
Let your feet fall naturally outwards.
The palms of your hands open towards the ceiling.
Let the shoulders relax on the mat beneath you.
Close your eyes.
Read your attention towards your breath.
Focus your attention on your inhalation and your exhalation.
Also focus on the moments in between.
Now read your attention towards your right body side.
Read your attention towards your right thumb.
Pointer finger.
Middle finger.
Ring finger.
And to your pinky finger.
Palm.
Back of your hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
The right side of your front body.
Your right pelvic area.
Right thigh.
Knee.
The back side of your knee.
Calf.
Ankle.
Top of foot.
Sole of foot.
Big toe.
Second toe.
Middle toe.
Fourth toe.
And the baby toe.
Now read your attention towards your left body side.
The left thumb.
Pointer finger.
Middle finger.
Ring finger.
And your pinky finger.
The palm.
The back of your hand.
Wrist.
Forearm.
Elbow.
Upper arm.
Shoulder.
Left side of your front body.
The left pelvic area.
The left thigh.
Knee.
The back side of your knee.
Calf.
Ankle.
Top of foot.
Sole of foot.
Big toe.
Second toe.
Middle toe.
Fourth toe.
And baby toe.
Now lead your awareness to the right shoulder blade.
Lead it towards your left shoulder blade.
Right hip.
Left hip.
Your entire spine.
Focusing on the lower parts first.
Moving upwards.
Your whole back body.
Now focus your attention on the top of your head.
Move it to your forehead.
The eyes.
Nose.
Tip of nose.
The lips.
Your chin.
Neck.
Your rib cage.
Your stomach.
The pelvic region.
And from here observe your entire body.
Include each individual part in this observation.
Observe your entire body.
Perhaps you can feel a pleasant warmth or heaviness.
Enjoy these feelings.
And remember this is what relaxation feels like.
You are now calm and completely relaxed.
Your breath is even and consistent.
Prepare yourself to bring the exercise to a close.
I'll count from one to four as you slowly bring your attention back.
One begin to move your hands and arms.
Two begin to move your feet and legs.
Three begin to bring movement into your whole body.
Four take a deep breath in and as you exhale open your eyes.
Your back,
In the here and now.
