Hello and welcome.
In this practice,
I'll be guiding you through a scan of your body,
Inviting you to notice sensations with a sense of curiosity as we move along the body.
Towards the end,
There'll be an invitation for a little bit of gentle movement as well.
Let's start by finding a comfortable position of stillness for this practice.
Whatever works best for you in this moment.
This can be sitting,
Lying down,
Or standing.
Feeling free to close your eyes or just lowering your gaze as we begin.
Bringing your focus and attention to your body.
Taking in your body as a whole.
The position that you're in.
The weight of your body into the surface that's supporting you.
And now zoning in to bring your awareness to your feet.
What sensations,
If any,
Do you feel at your feet.
So sensations can be related to pressure,
Temperature,
Touch,
Movement,
Or pain.
Now bringing your attention up your lower legs,
To your knees,
To your thighs.
What's present for you here in your legs.
Keeping in mind that sensations may be felt from the outside,
Or from the inside.
Continuing up the body now to the hips,
The pelvis,
The abdomen,
And the lower back.
What do you notice here,
If anything?
Coming up to the chest,
The middle and upper back,
The shoulders.
Allowing what may be present for you here to come into your awareness.
Bringing your attention now to your arms and hands.
And finally,
To your neck,
Head,
Including your face.
Inviting you now to find a moment or two of gentle movement.
So maybe a roll of the shoulders,
A twist,
An opening and closing of your hands.
Whatever you feel drawn to in this moment.
And gently coming back to stillness.
Resting your awareness on your full body again for these last few moments.
Noticing what stands out to you now.
And releasing this attention on the body,
Zoning back out and into your space.
Lifting your gaze to close the practice when you feel ready.
