This body scan continues to train you to pay more attention to your body and your emotions.
Being grounded in your body and more aware of how you're feeling enables you to better manage and respond to challenging or difficult emotions.
So begin in the usual way or you might like to lie down for this practice.
If you lie down,
Make sure your body is symmetrical and well supported.
Take three slow deep breaths.
Breathe in for a count of three and then pause momentarily.
And then breathe out for a count of four or five.
Slightly extending your exhalation is calming and relaxing.
Then breathe normally.
Notice the gentle movement and sensation in your body as you breathe in and out.
Just inhaling and exhaling.
And as you do,
Allow your body to soften and relax.
There's no need to tense in any way.
Just relax.
Now bring your attention to your feet.
Allow the feet to soften and relax.
If you want to,
You can tense the muscles in your feet.
And when you let the tension go,
Notice what that feels like.
Let your toes relax.
The back of your feet.
Soles of the feet.
Let both feet soften and relax.
Nothing to do.
Nowhere to go.
Just soften and relax your feet.
Now shift your attention to your legs.
Let your ankles soften and relax.
Tense,
Soften and relax the front of your calves,
The back of your calves,
Your knees and your thighs.
Gently tensing,
Relaxing and softening both your legs.
Nothing to do.
Just being here with your body.
Nothing to achieve.
Just here now.
Relaxed.
Now shift your attention into your hips.
Taking your time,
Allow your hips to tense,
Soften and relax.
Let your pelvis tense,
Soften and relax.
And do the same with your lower back.
Your upper back.
Your upper back.
Allow your abdomen to tense,
Soften and relax.
Let your chest soften and relax.
Then expand your awareness to include your breath and your entire torso.
Allow your torso to soften and relax at ease.
Then notice how you're feeling.
Any emotions that might be there or sensations in the body.
And just gently rest into what's there.
You might want to label it.
Oh here's tightness or some other discomfort.
Or perhaps you're aware of your mood.
You might notice that you're feeling anxious or slightly sad or perhaps calm,
Content.
Avoid getting lost in the story,
Resisting,
Feeding or running away from how you're feeling.
And simply embrace and be friendly with your whole experience.
Turn toward it.
Welcoming how you're feeling.
Relaxing into it.
Just noticing what's here.
Now shift your attention to your arms and your hands and notice any sensations here.
Allow your hands and fingers to tense,
Soften and relax.
Do the same with your wrists,
Forearms,
Upper arms.
Relax and soften both arms.
Expand your awareness to include your breathing.
If you find it relaxing,
Make your exhalation slightly longer than your inhalation.
Now shift your attention to your shoulders,
Up into your neck,
Head,
Face.
Let your neck and shoulders tense,
Soften and relax.
Deliberately soften all the muscles in your neck and shoulders.
Soften and relax your forehead.
Behind your eyes.
Let your cheeks soften and relax.
If you're holding any tension in your jaw,
Let your jaw soften and relax.
Feel your tongue soften in your mouth.
Now expand your awareness to your entire body.
Relax and soften your entire body,
Breathing in and breathing out.
Stay with the feeling of being relaxed for a few moments longer.
Now take one more slow,
Deep breath and notice how you feel.
