Welcome to our 10 minute evening body scan.
I'll invite you to do this practice laying down.
So you might be in bed,
Maybe you're laying on the couch or on the floor.
Just making sure you're someplace comfortable where the body can rest and where we can feel at ease.
You might even throw a pillow under the knees and that helps support the low back,
Letting it release a little after the day.
You could bring a blanket over the body as it tends to cool off as we get so relaxed.
Once you've found that comfortable place to land,
Take a full inhale through the nose and a long breath out through the mouth.
Feel as the body settles with that sigh.
Let the breath return to its own pace and rhythm.
Your body is breathing for you and we don't need to interrupt it at all.
It knows just what to do,
How long to breathe,
Where to send the breath.
You might invite the face to soften,
The eyelids could get heavy,
Maybe the eyes close or they're just barely open.
You could let the gaze fall down towards the cheeks,
Inviting the temples,
The forehead and that space between the eyebrows to all release.
The jaw could soften.
Letting the shoulders,
Arms,
Hips and legs all soften down,
Allowing the earth to support you,
Letting your body rest here.
Imagining the body getting a little heavier,
Sinking,
Melting,
Sinking,
Melting.
We'll start to move through our body scan,
Letting awareness move from place to place.
Maybe if there's any tension in that area,
Letting it soften.
Know that it's normal to have places we feel more or less.
It's normal to tune in and out of my voice.
The mind has been busy thinking all day and it often wants to continue doing that.
Try to keep bringing your attention back to the sound of my voice and that area in your body.
We'll start at the right hand,
Thumb,
Index finger,
Middle finger,
Ring finger and pinky,
The palm,
Back of the hand,
Wrist,
Elbow,
Shoulder,
Shoulder blade,
Right collarbone,
Whole right arm,
Left hand,
Thumb,
Index finger,
Middle finger,
Ring finger and pinky finger,
Palm,
Back of the hand,
Wrist,
Elbow,
Shoulder,
Shoulder blade,
Collarbone,
The whole left arm,
Collarbones,
Space between the fingers,
Collarbones,
Space between the collarbones,
Chest,
Rib cage,
Upper abdomen,
Waist,
Navel,
Lower abdomen,
The whole belly,
Pelvis,
Right hip,
Right side seat,
Right side knee,
Right side knee,
Pelvis,
Right hip,
Right side seat,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Right side knee,
Right side knee,
Right side knee,
Left side knee,
Sole of the foot,
Toes,
One,
Two,
Three,
Four,
Five,
The whole right leg,
Left hip,
Left side seat,
Thigh,
Knee,
Lower leg,
Ankle,
Heel,
Left side knee,
Right side knee,
Left side knee,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Toes,
One,
Two,
Three,
Four,
Five,
The whole left leg,
Tailbone,
Low back,
Middle back,
Back of the rib cage,
Space between the shoulder blades,
Upper back,
Left side knee,
Right side knee,
Space between the shoulder blades,
Upper back,
Back of the neck,
Scalp,
Crown of the head,
Forehead,
Brows,
Temples,
Space between the brows,
Eyelids,
Skin around the eyes,
Where upper and lower lash lines are,
Eyeballs,
Ears,
Inner ears,
Chin meat,
Eyeballs,
Ears,
Inner ears,
Cheeks,
Tip of the nose,
Jaw,
Chin,
Upper lip,
Lower lip,
Teeth,
Tongue,
Gums,
Back of the throat,
The whole throat,
Your lungs,
Breathing,
Aware of the whole body.
You could stay here listening to the breath and the body if you'd like.
Otherwise,
Thank you for practicing with me.
Stay well and take care.
