The body scan.
You are lying on your back,
Your heels together and your feet are falling to the side.
Your arms are by your side with your palms facing up and your fingers and thumbs slightly curled in.
You are relaxed with your shoulders firmly on the ground and your chin is slightly in.
Become aware of your body.
Become aware of your full body.
Become aware of your breath.
You are breathing in and out through your nose.
Breathing in,
You become aware of your tummy and chest rising.
Breathing out,
You become aware of your tummy and chest falling.
Breathing in,
You become aware of your tummy and chest rising.
Breathing out,
You become aware of your tummy and chest falling.
Breathing in for three,
Two,
One,
Pause.
And breathing out for three,
Two,
One,
Pause.
Breathing in for three,
Two,
One,
Pause.
And breathing out,
Relax,
Relax,
Relax completely.
Begin to move your mind's eye over your body.
Connect mentally with the different parts of your body and sense what you are feeling or what you are not feeling.
There is no right and wrong here.
Let's connect to your right toes.
Connect to your big toe,
Your second toe,
Your third toe,
Your fourth toe,
And the fifth toe.
Connect to the bottom of your right foot,
The inside of your right foot,
The outside of your right foot,
And the top of your right foot.
Connect to your right ankle and move up to your right lower leg,
To your shin and your calf.
Connect to your right knee and up to your right thigh.
Next,
Connect to your left toes,
The big toe,
The second toe,
The third toe,
The fourth toe,
And the fifth toe.
Connect to the bottom of your left foot,
The inside of your left foot,
The outside of your left foot,
The top of your left foot.
Connect to your left ankle and move up to your left lower leg,
Your shin and your calf.
Connect to your left knee and up to your left thigh.
Breathing in,
You take in oxygen,
Energy,
Happiness.
Breathing out,
You let go of anger,
Tiredness,
And frustration.
Connect to your bottom and sense where you are touching the ground.
Connect to your lower spine and slowly crawl up your spine to the center of your spine and up to the top of your spine.
Connect to your pelvis,
Your tummy.
Sense into your inner organs.
Connect with your chest,
Sensing the expansion while breathing in and the contraction while breathing out.
Connect with your heart space.
Sense the energy of your heart.
Connect to your heartbeat.
Bring your attention to your shoulders.
Move your mind's eye to your right upper arm,
Your right elbow,
Down to the right lower arm,
Into your right wrist and your right hand.
Connect to your right fingers,
Your thumb,
Index finger,
Middle finger,
Ring finger,
And little finger.
Bring your mind's eye to your left upper arm,
To your left elbow,
And your left lower arm.
Connect to the left wrist and the left hand and connect to each of your left fingers,
From the thumb to the index finger,
The middle finger,
The ring finger,
And the little finger.
Bring your attention to your throat,
To your shin,
To your jaws and the muscles in your jaws.
Connect to your tongue and your lips,
Your cheeks,
Your nose,
Your eyes,
And your forehead.
Move your attention to your ears and to the back of your neck and up to the back of your head,
Where you are touching the ground,
And finally to the top of your head.
Become aware of your whole body,
From the top of your head to the tip of your toes.
Breathing in,
Take in the energy,
The positivity,
The happiness,
And breathing out,
Let go of tension,
Stress,
Anxiety.
Allow yourself a wide smile,
Pull up the sides of your mouth,
And celebrate that you have spent so much time with your body and yourself,
Connecting to you,
Becoming aware of you.
Feel how it feels to be you right now.
Now let go of your smile,
Connect again to your breath.
Breathing in,
You become aware of your tummy and chest writhing.
Breathing out,
You become aware of your tummy and chest falling.
Breathing in,
You become aware of your tummy and chest rising.
Breathing out,
You become aware of your tummy and chest falling.
Breathing in,
You become aware of your tummy and chest rising.
Breathing out,
You become aware of your tummy and chest rising.
And just be with your breath for some time.
