Welcome to our 20 minute evening body scan.
For this practice,
I invite you to lay down,
Get nice,
Comfortable and cozy.
Make sure you are warm enough because as we get relaxed,
The body tends to cool off a little bit.
You can lay down any way that's comfortable for you.
If at any point you get uncomfortable,
Know that you can always move.
For this body scan,
We're just moving the awareness around the body,
Noticing what certain areas feel like,
If you can feel that area at all,
Maybe the temperature,
What that area is touching,
Feeling into the body.
And as we do this kind of rotation of consciousness,
It is normal to tune in and out of my voice.
If you kept yourself drifting,
Just bring yourself back.
It's okay if you miss a place or two.
We'll start our practice by taking a full inhale in through the nose,
Filling the lungs.
And a long sigh out,
Letting go of the day,
Letting go of any to-do list or problems to be solved.
Let that all go.
Let that all go,
See if you can feel whatever you are laying down on,
So maybe that's a bed or a couch or the floor.
Without moving,
Can you feel the texture underneath you?
Can you feel the difference in the temperature of the air and of the earth?
We're gonna start our body scan in the mouth.
See if you can feel your lips,
Teeth,
Gums,
Tongue,
Roof of the mouth,
Any taste in the mouth,
In your throat,
Just feel the difference in the air and in the mouth.
And if you can feel the difference in the air and in the mouth,
Then you're good to go.
Chin,
Jaw,
Tip of the nose,
Right nostril,
Left nostril,
Your cheeks,
Right temple,
Left temple,
Bridge of the nose,
Space between the brows,
Left eyebrow,
Right eyebrow,
Left eye,
Right eye,
Both eyelids,
Where the upper and lower lashes meet,
Right ear,
Left ear,
Forehead,
Hairline,
Scalp,
Crown of the head,
Back of the neck,
Right shoulder blade,
Right shoulder,
Right upper arm,
Elbow,
Lower arm,
Wrist,
Palm of the hand,
Back of the hand,
Thumb,
First finger,
Middle finger,
Ring finger,
Pinky finger,
The whole right hand,
The whole right arm,
And you feel the outside of the arm and the inside,
Feeling into every bone,
Every muscle,
The whole right arm,
Left shoulder blade,
Shoulder,
Upper arm,
Elbow,
Lower arm,
Wrist,
Palm of the hand,
Back of the hand,
Thumb,
First finger,
Middle finger,
Ring finger,
Fifth finger,
The whole left hand,
The whole left arm,
The outside of the arm and hand,
The inside,
The muscles and bones,
The whole left arm,
The whole right arm,
Both arms and hands at the same time,
Space between your shoulder blades,
Back of the rib cage,
Waist,
Low back,
Back of the pelvis,
Seat,
Sit bones,
Right thigh,
Knee,
Lower leg,
Heel,
Sole of the foot,
Toes,
One,
Two,
Three,
Four,
Five,
The top of the foot,
The whole right leg,
The whole right foot,
The outside of the leg,
The inside,
Muscles and bones,
The whole right leg,
Left thigh,
Knee,
Lower leg,
Ankle,
Heel,
Sole of the foot,
Toes,
One,
Two,
Three,
Four,
Five,
The top of the foot,
The whole left foot,
The whole left leg,
Outside of the leg,
The inside of the leg,
Muscles,
Bones,
The whole left leg,
The whole right leg,
Both legs and feet at the same time,
The pelvis,
Hips,
Lower abdomen,
Navel,
Upper abdomen,
The rib cage,
Collar bones,
Your heart beating,
Your lungs breathing,
Can you feel the rib cage moving with your lungs,
The belly breathing with your lungs and rib cage,
The whole torso expanding with your inhale,
Softening back to center with your exhale,
Allowing the breath to be slow,
Feeling the right arm,
The left hand,
The left arm,
The right hand,
Right foot,
Left hand,
Left foot,
Right hand,
Left leg,
Right leg,
Back of the head,
Front of the body,
Back of the body,
Front of the head,
The whole head,
Right ear,
Left inner ear,
Left ear,
Right inner ear,
Right side of the brain,
Left side of the body,
Left side of the brain,
Right side of the body,
The whole back of the body,
The whole front of the body,
The whole right side,
The whole left side,
Aware of the whole body inside and out,
Aware of the whole body breathing,
Feeling your heartbeat in your body,
Sending gratitude to your heart for beating,
To your lungs for breathing,
To your body for all it does day in and day out,
Sending gratitude to yourself for practicing,
Carving out this time in your evening to tune into your body,
Your breath,
And yourself.
Peace.
Thank you for practicing with me.
