Welcome to this IFS body scan to help you start to relax and feel into your body.
Let's begin by taking our right foot and just massage the toes,
All of the right toes and all of the foot.
You can use your fingers and your thumb to draw circles on your foot.
Notice how you feel,
Notice the sensations that you feel as you do this.
You can affirm,
Thank you foot,
I love you,
I'm here for you,
I appreciate you.
Circle that ankle,
Right ankle and now just give your lower leg,
Your right lower leg a tap and circle around your right knee.
Now tap up the big muscles,
The largest muscles of your upper leg and finally just circle around your right buttocks.
Thank you right leg,
Thank you right foot for all that you do.
Let's do the same on the left side.
Let's massage the toes,
All five toes on your left foot.
Now let's give the full foot a massage using the palm,
Fingers and palm,
Heel of your hand.
Round the ankle and just using your thumb to just draw circles underneath.
That feels good.
Let's circle the left foot one way and the other way.
Let's tap up the left leg,
Let's circle the left knee.
Let's tap the upper leg and circle the left buttocks.
Thank you left leg for all that you do for me.
Let's put our hand on our abdomen and just gently circle around all of the abdomen area,
Just noticing how you're feeling.
Noticing are there any parts there and if there are any parts just say welcome parts.
I appreciate you,
You're welcome to be here with me in this space,
Nurturing,
Loving,
Accepting space.
There are no bad parts,
You're all welcome.
Just tracing where your diaphragm is,
Just move your hand backwards and forwards.
Now just tapping gently on the sternum,
Very gently.
There's a lot of protection,
There's a lot of exiles in these parts of our body.
Let's just tap across all of the upper chest area.
Let's go to the right shoulder and circle.
Let's tap down the right arm and round the elbow and tap the lower arm.
Let's make a fist and stretch the fingers out,
Make a fist and stretch the fingers out.
Shake that right arm,
Shake it loose.
Thank you arm for all you do for me.
Let's circle the left shoulder and now tap down the left arm,
The elbow,
The lower arm.
Circle the wrist,
Make a fist,
Shake out the fingers,
Make a fist,
Shake out the fingers,
Shake out the whole of that arm.
Thank you left arm,
Thank you parts of my left arm for all that you do for me.
I love you just as you are.
Now it's time to give our back a massage.
Let's do the right back area.
Using the heel of your palm and fingers,
Just knead that back area.
Notice the heat.
It should start to feel really good now.
You deserve this,
All your parts deserve this love and attention.
Let's do the left side,
The left shoulder.
Same again,
Just kneading,
Feeling that warmth.
It feels really good.
We're just going to put our right hand behind our back and just tap with the back of our arm,
The lower back area.
Just the back of your hand on the lower back gently.
The same with the left hand,
Just bringing it round to the back.
Just tapping the lower back area gently.
You can do it with the side or with the palm or with the back of your hand,
Whatever feels better.
Now we're going to take our hand and we're going to put it at the back of our neck.
Using the palm,
Using the fingers and the heel of our hand,
We're going to squeeze up and down your neck area.
This feels really good now.
We're really,
Really taking time to love and care for all the parts that are present here today.
Okay,
Let's put our finger where the skull meets the last vertebrae.
It's a very good area to put healing energy in.
And you've generated this energy.
Just allow that to just go into your brainstem,
Into your brain.
I love you.
I accept you.
I want to be present.
I want to take time to hear and see you now and always.
You're so worth it.
I love you so much.
Okay,
Let's circle around the skull.
It's almost like you're giving your head a shampoo,
Your hair a shampoo.
This feels good and it's waking up all of this head area.
Okay,
Now leave the palm of your hand on your forehead and just take a moment to feel that healing energy that you've generated.
You can notice the warmth in your forehead.
And now lower your palm of your hand over your closed eyelids.
Notice,
Is there light?
Is there warmth?
You can absorb that.
That's your energy.
It's your birthright energy.
It's the eight C's.
Compassion,
Calm,
Clearness,
Courage,
Curiosity,
Connection,
Creativity and confidence.
This is your birthright.
This is what is here when we take the time to love and accept our parts.
Okay,
Just stroking from the forehead down the bridge of the nose.
Pick up your fingers and back forehead to the bridge of the nose.
Just keeping on doing that from the tip of your nose,
Bringing your fingers back up to the forehead.
This time go down to the left side of your face and circle your cheek.
All of the cheekbones.
Okay,
We're going to go back up to the top and do the same again.
Forehead to the bridge of the nose and keep going.
Forehead to the tip of the nose and then we're going to go down the right side.
Circle the right cheekbone and jaw.
A lot of muscle tension here.
Okay,
We're just going to pinch the left ear.
Around the soft parts of your left ear and same with your right ear.
Okay,
And round the mouth.
Lots of muscles here.
Okay,
Now we're very gently from the chin stroking down the neck.
Very delicate.
Tender part of our body.
It's okay if you yawn.
Just release any parts that might be there.
Stroking down and now rest your hand on your heart.
And take a moment to appreciate that brilliant workout you've done for yourself and your parts.
You can let the parts know,
Hi there,
I'm here for you today.
I'm curious about you.
I'm willing to listen if there's anything you need to tell me.
Take a moment to notice what's present.
Any sensations that are speaking louder than another.
This will give you a trailhead that you can explore in one of my other meditations.
Thank you.
Go gently.
Know that you are loved.
You are loving,
Lovable and loved.
