One of the greatest gifts we can give ourselves is to pause,
Relax and take our focus inwards.
So often our attention is focused outwards,
Away from ourselves.
Simply by focusing inwards and becoming more aware of our physical body in the present moment,
We create a space within ourselves for peace and calm.
I do hope you enjoy this simple but effective practice,
A body scan which promotes greater awareness of the physical body.
Very soon we are going to mindfully move through the muscles of the body and as your focus is drawn to each area of the body,
You may find,
Curiously,
That the area softens and relaxes.
Begin by finding a comfortable position,
Lying down if you are able with your arms at your sides or if you prefer sitting upright with a straight posture,
Hands to the side or folded in your lap.
When you are ready,
Close your eyes and take a moment just checking in with your body.
Feel the contact of your body with the surface beneath you.
Notice any tension or tightness in your body as you just become aware of your body resting,
Resting in this moment.
When you are ready,
Bring your attention to your feet,
Noticing the feelings and sensations in your feet and toes,
Your right foot,
Your left foot,
Your big toes on either foot and the smaller toes.
Just follow my words with your awareness as you move your attention through the ankles and up into the calves.
Notice any sensations there in your calves.
Perhaps the right calf is heavier than the left calf or the left calf is heavier than the right calf.
Either way,
Just notice the feelings right there in your calves.
And moving upwards now to your knees,
Through the knees and into the thighs,
The right thigh and the left thigh.
Moving upwards once again into the bottom,
Pelvis and hips.
Just noticing the feelings and sensations there as you relax and follow my words with your awareness.
Continuing now into the lower back,
The base of the spine and moving your attention upwards along the spine,
Up through the small of the back,
Up through the shoulder blades,
Up into the shoulders.
Focusing your attention on this area now,
Noticing any feelings or sensations just there in your shoulders.
Feel whatever you feel in this present moment.
Enjoy the stillness.
And moving upwards once again,
Up through the neck,
Into the back of the head,
Up over the back and just pausing at the top of your head.
That's right,
Bring your awareness to the very top of your head.
Notice any feelings,
Any sensations right there at the top of your head.
And then beginning the journey down now.
That's right,
Any tension can just drain down from the top as you follow my words with your awareness.
Notice the feelings in the forehead,
The eyes,
Temples,
Cheeks,
Jaw.
And if you'd like to just open the jaw slightly,
Letting go of any tension in the face as it drains down,
Down and away.
Tension draining down,
Down through the face and the neck,
Into the shoulders.
Just pausing for a moment.
Notice any feelings,
Any sensations as you move your attention to your upper arms,
The elbows,
The forearms,
The wrists,
The hands,
The fingers and the thumbs.
Perhaps just wiggling your fingers,
Allowing the tension to drain away out through the fingertips and away.
Just taking a nice deep breath as you experience the stillness.
And then when you're ready,
Move your attention to the chest.
Experience the rising and the falling with each breath in and each breath out.
Sense your heart beating.
Moving down now through the front of the body,
Into the stomach,
Abdomen and down into the hip area once again.
Tension draining down,
Draining away.
And perhaps sensing any heaviness,
Any lightness in your body as you are aware of the contact with the surface below.
Scanning down through the legs now,
Through the thighs,
Towards the knees.
Noticing any sensations there in the knees or behind the knees.
Following my words with your awareness as you move your attention towards your calves once again.
Down,
Down through the ankles and then being aware of the feelings and sensations in the toes and feet.
Any tension escaping down through the body and out through the feet and toes.
And just thank yourself for taking time to reconnect with your body.
And when you're ready,
Begin to bring some movement back to your body and then slowly open your eyes.
Namaste.
