Peace everyone.
Today we are going to practice a technique called body scan.
I invite you to find a comfortable seated position either in a chair,
On the floor,
Or if you want you can even lie down.
Relax your shoulders away from your ears.
Relax the muscles in your face.
I invite you to close your eyes or just simply soften your gaze in front of you.
Take a moment to feel the air moving in and out of your nose.
Now without moving them I want you to notice your feet.
Paying attention to your toes,
Your heel,
Your ankle,
And allowing your feet to completely relax.
Bring your attention to your legs and allow your legs to relax.
Move your attention towards your belly,
Noticing how your belly feels,
And then allowing your belly to relax.
Notice your lower back,
Notice any sensations you may feel,
And then allow your lower back to relax.
Bring your attention to your shoulders and allow your shoulders to completely relax.
Feel your arms and allow your arms to relax.
Bring your awareness to your hands and allow your hands to relax.
Bring your attention to your fingers and allow your fingers to completely relax.
Bring your awareness to your neck and allowing your neck to completely relax.
Bring your awareness to your jaw and allow your jaw to relax,
Relaxing your tongue and your mouth.
Bringing your awareness to your eyes and your ears and allowing them to gently relax.
Bring your attention to your forehead,
Your eyebrows,
Allowing everything to relax.
Now take a moment and allow your whole body to relax into the chair or the floor.
Now slowly begin to wiggle your fingers and wiggle your toes,
Bringing awareness back into your body.
Take a deep breath in through your nose and let it out through your nose.
Take a moment to notice how you feel,
And when you're ready,
You can open your eyes and bring your attention back into the room.
Thank you.
