Welcome to our evening body scan practice.
Let's do this practice laying down.
So you might be on your bed or a floor or a couch,
And just making sure that you are someplace comfortable where the body can rest.
Maybe adding a pillow for support underneath the head or the knees,
Taking up all the space you'd like and making sure you're warm and cozy here as the body does tend to cool off as we get very relaxed.
Take your time to get set up.
Know that you can pause this recording at any time.
Once you're settled in,
Do any last little wiggles that you might like,
Maybe walking the shoulder blades in underneath the body,
Wiggling the hips,
Letting the legs soften.
Take a full breath in.
And as you breathe out,
Let the face soften.
Maybe the eyes close,
Jaw releases.
We'll do another two breaths like that.
Big inhale and a long slow breath.
Inhale and a long slow sigh just to let the body melt and soften.
Last one,
Big inhale.
Long slow breath out.
And just let your breathing return to normal.
Just watching as the body breathes for you here.
You're just keeping an eye on it.
For our body scan,
We'll move the awareness around in the body from place to place.
You might repeat the name of the body part after I say it in your mind.
You might just notice any sensation in that body part.
Know that it is normal to tune in and out of my voice and that if you tune out or fall asleep,
That's okay.
The deepest part of you is always listening.
We'll start with the right hand.
Thumb,
First finger,
Middle finger,
Ring finger,
And fifth finger.
The palm,
Back of the hand,
Wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Shoulder blade,
The whole right arm.
Left hand,
Thumb,
First finger,
Middle finger,
Ring finger,
And fifth finger.
The palm of the left hand,
Back of the hand,
The wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Shoulder blade,
The whole left arm,
The collar bones,
Right side chest,
Left side chest,
The rib cage,
Front ribs,
Side ribs,
All the way to the back,
Upper back,
Space between the shoulder blades,
Mid back,
Waist,
Low back,
Abdomen,
Hips,
Pelvis,
Right thigh,
Knee,
Calf,
Shin,
Ankle,
Heel,
Sole of the foot,
Arch of the foot,
Toes,
One,
Two,
Three,
Four,
Five,
The whole right foot,
The whole right leg,
Left thigh,
Knee,
Calf,
Shin,
Ankle,
Sole of the foot,
Arch of the foot,
Toe,
One,
Two,
Three,
Four,
Five,
The whole left foot,
The whole left leg.
Moving the awareness to the neck,
Scalp,
Crown of the head,
Forehead,
The eyebrows,
Space in between the eyebrows,
The eyelids,
The space where upper eyelid meets lower eyelid,
Cheeks,
Ears,
Nose,
Right nostril,
Left nostril,
The upper lip,
Lower lip,
Teeth,
Gums,
Roof of the mouth,
Tongue,
Jaw,
Chin,
Throat,
And your lungs breathing.
Aware of the whole head,
The whole torso,
The whole body,
The whole body.
See if you can feel the right hand,
The shape of the hand,
The space between the fingers,
The fingertips,
Nails.
Aware of every part of the right hand.
And try the left hand,
Aware of every finger,
The space between the fingers,
The shape the left hand is making.
Aware of all the little details in the left hand,
How the fingertips feel,
Temperature.
See if you can be aware of both the right hand and the left hand,
Same amount at the same time.
Aware of both hands.
Does the awareness shift from hand to hand?
Can you feel both hands at the exact same time?
What if we tried that with the legs as well?
Feel the whole right leg,
The foot as well.
And shifting your awareness just to the left leg,
The whole left leg and foot.
And then both at the same time,
Right and left,
Leg and feet.
And then let that go and see if you can feel the whole body as one piece.
Aware of the whole body.
Take three long,
Slow breaths together.
Every exhale helps you melt a little more.
Big breath in.
Long,
Slow breath out,
Melting the body.
Take two more breaths like that on your own time.
Take a moment.
Send gratitude to your body for all the hard work it does day in and day out.
Send gratitude to yourself for carving out this time in your day to practice to be in your body.
Thank you for joining me today.
