Hi,
I'm Francesca Stoyer,
Somatic coach and yoga teacher,
And I'm so glad you're here with me for this short guided practice.
I want to invite you to pause with me for a few moments.
So often,
We move through the day carrying tension in our bodies or letting our minds run on autopilot,
Oftentimes without us even realizing it.
This short body scan is an invitation to reconnect with yourself and the present moment,
To ease physical and mental tension,
And to invite a sense of calm and clarity into your day.
As we move through this practice,
I want to invite you to notice both the areas of tension in your body and the pockets of ease that may already be present.
Oftentimes,
We tend to focus more on discomfort,
Which is completely normal,
But when we do,
We can overlook the subtle spaces of ease that exist alongside it.
So this practice is about connecting with your body as a whole,
Observing its natural dynamics,
And seeing that tension and comfort can coexist.
Even when discomfort feels like it's taking over,
There may still be small moments of ease and support waiting to be acknowledged.
My hope is that this practice helps you not only release tension,
But also recognize the comfort that may already be here,
Inviting both your body and mind into the present moment.
And perhaps it also reminds you that just like in this practice,
The same is true in life,
That challenge and ease can exist side by side.
When we allow ourselves to notice both,
We create more space for balance,
Compassion,
And presence.
Let's begin.
Start by finding a comfortable position,
Either seated or lying down,
Whichever feels best for you.
Gently close your eyes if that feels right,
Or simply soften your gaze and let your hands rest wherever they naturally fall.
Now,
Take a moment to fully arrive here,
In this space,
In this practice,
In this moment.
And take a deep,
Slow breath in,
And exhale completely.
As you breathe,
Notice the rhythm and sensations of your breath.
Feel how it naturally moves through your body,
And notice where you feel it the most.
Perhaps in your nostrils,
Chest,
Or abdomen.
Now,
Connect with the source of support that is beneath you,
Whether it's a cushion or chair,
A mat or the floor.
Notice the parts of your body that are in direct contact with that support.
And then take a nice,
Full,
Deep inhale.
And on your exhale,
See if you could allow yourself to soften a little more into that support.
Know that you can return to these sensations of support at any point during this practice,
Gently reminding yourself that you are safe and supported in this moment.
And then take one more full inhale,
And exhale completely.
Now,
Bring your attention to your feet.
Notice any sensations in the toes,
Heels,
Bottoms and tops of feet.
Is there warmth?
Tingling?
Pressure?
Do you notice any tension or tightness?
If you do,
See if you can imagine sending your breath to these areas,
Letting each exhale carry away a bit of that tension,
Softening with every breath.
Now,
Move your awareness to your lower legs,
Your calves,
Shins.
Notice any subtle sensations here.
Perhaps there is stiffness.
Maybe there's a sense of ease,
Or perhaps nothing at all.
Whatever you notice here is perfectly okay.
See if you can be with what's here without judgment,
Offering care to the areas that feel tight,
And appreciation for the areas that already feel at ease.
Now,
Bring your attention to your mid and upper legs,
Fronts and backs of knees and thighs.
Notice the weight of your legs and the way they're supported.
Can you allow them to get just a little heavier,
Releasing any gripping or holding?
Now,
Shifting your attention to your hips and lower back.
Notice the sensations here.
Perhaps there's tightness,
Tension,
Aching,
Warmth,
Or maybe there's pockets of ease here.
Stay with whatever is present for a moment,
And see if you can notice the natural ebb and flow of these sensations,
How they shift and change rather than remain fixed.
This ebb and flow of sensation can be a reminder that what we feel doesn't have to stay.
The sensations can and do change.
Can you notice even the subtle shifts,
The small changes that might have gone unnoticed before?
Now,
Bringing your focus to your abdomen,
Chest,
Mid and upper back.
Notice the gentle rise and fall of your breath.
With each inhale,
Sense openness and expansion moving through these areas.
With each exhale,
Allow any tension,
Tightness,
Or holding to soften naturally,
Letting the body release and settle.
Now,
Moving to your shoulders and arms.
Notice if there's heaviness,
Tightness,
Or fatigue.
With each exhale,
Can you let your shoulders drop?
Your arms soften.
Your hands relax.
Now,
Bringing your awareness to your neck,
Jaw,
Head,
Face.
Notice any areas of tension here,
Perhaps in the jaw,
The forehead,
Behind the eyes.
Invite these areas to soften with each exhale.
Notice what sensations arise when you give your face permission to release and relax.
Now,
Take a moment to sense your whole body as one connected system,
Feeling how everything interacts and supports the whole.
Notice how it feels when tension softens and energy flows more freely.
Notice how it feels to simply rest in the experience of being present.
Now,
Take a moment to feel the subtle changes in your body.
Notice any areas that feel lighter,
Softer,
Or more grounded.
And then take a final deep breath in,
And let it go completely with an open mouth exhale.
And when you're ready,
Gently wiggle your fingers and toes,
Bringing awareness back to the room.
And then slowly open your eyes and notice how you feel now compared to when we began this practice.
What feels different?
What subtle or not so subtle shifts do you notice?
Thank you so much for sharing this time with me.
And remember,
Even a few moments of checking in with your body can ripple through your day,
Bringing more ease,
Awareness,
And connection to yourself and those around you.
Wishing you a peaceful rest of your day or night.
