Cleansing Gender-Neutral Bodyscan

A gender-neutral body scan focussed on developing new positive energy and releasing tension and negativity. Allowing you to build confidence and reduce anxiety. Suitable for anyone, but aimed to really support the queer community.

Transcript

Before we begin,

Take time to get yourself comfortable,

To let yourself feel fully supported.

Allow this time to be nourishing time,

A time to give yourself some positive energy and attention,

A time to open to the sources of strength and healing that you hold within you.

Try not to relax too hard,

Just be aware of each passing moment and accept whatever is happening in yourself.

Looking at it clearly,

Simply because it's there,

Letting go of the tendency which we all have of wanting to make things different from how they are right now.

Allowing yourself to just be exactly how you are.

Now noticing your body and the activity in your mind as we have this time,

Treating yourself with kindness,

Letting go of any judgement or critical thoughts.

There's no one right way to feel while you do this.

The way you're feeling is fine,

It's just the way you're feeling.

Remembering to breathe fully and allow the breath to flow freely in and out of your body.

Allow your eyes to close gently if you feel comfortable,

Settling your arms in a comfortable place with your palms open,

Legs uncrossed.

Just take a moment to feel the body as a whole.

There's no need to hold your body right now,

It is supported.

Now bring your attention to the fact you are breathing,

Not changing it in any way,

But simply experiencing the air coming into and out of your body.

Becoming aware of the raising of your abdomen,

Rising as the air comes into your body.

Not controlling the breath in any way,

Just becoming aware of the rhythm and flow of the breath.

Noticing as the breath flows naturally,

The abdomen lifts with each breath moving in and out in this one,

Filling the lungs with each in-breath.

And with each out-breath,

Just letting go.

Letting your body rest more deeply.

If you become distracted,

That's okay,

Just bring yourself back to your breath.

On the next out-breath,

Directing your attention from the breath all the way through your body,

Coming to your left foot.

And directing your attention to your big toe on your left foot.

Noticing any sensations,

Perhaps a feeling of coolness or warmness,

The sensation of anything touching you too.

Perhaps feeling nothing,

Being with whatever is happening at this part of your body.

Move your attention from your big toe to your other toes,

Aware of the skin and the nails,

The space between the toes.

Any sensations,

Tingling,

Pulsing.

Now,

Gently moving them to the ball of the left foot,

The arch,

The heel.

Coming to the top of the left foot,

Aware of the skin,

The muscles and expanding your attention now to the whole foot,

Bones and skin.

All of the sensations.

Breathing in,

As if you could breathe right into the foot.

And then breathing in,

Out.

And then breathing out from the foot.

Breathing in and bringing newness and freshness.

Breathing out,

Releasing any tension and tightness,

Just letting go.

Coming now to the left ankle,

Aware of the bones,

The tendons,

The skin.

And breathing into the ankle.

Breathing in,

And breathing out.

Gently moving to the lower left leg.

Aware of the skin,

The calf muscle,

The shin bone.

Any sensations in this part of the body.

Breathing into the calf,

The lower leg.

And breathing out,

Moving to the left knee.

Circling the knee joint with your attention,

Exploring the kneecap and the cartilage,

The hinge and the underside of the knee.

Aware of any sensations here.

As we listen deeply to any part of the body,

We may experience deep sensations.

Just be with it exactly how it is.

Try not to judge being fully present in each sensation.

As we move through the body,

Releasing and letting go and letting go to the best of your ability.

Coming now to the left thigh,

Becoming aware of the skin and the muscles.

Perhaps feeling pulsation of circulation here.

There may be feelings of heaviness or weightlessness.

Aware of the thigh bone as it rests in the hip socket.

Taking a deep breath in,

Breathing all the way through to the left leg,

The thigh,

The knee,

The lower leg and the foot.

Filling the entire leg and foot with freshness,

Newness.

And as you breathe out,

Releasing any congestion,

Any tiredness.

Bringing your attention now to the place where the thigh bone rests in the hip socket.

Spanning your attention across the hips,

All the way down your right leg,

The foot and now the big toe of the right foot.

Again,

Noticing any sensations here.

Perhaps a feeling of coolness or warmness.

The sensations of feeling the air around your foot.

Perhaps you feel nothing.

Just being with whatever is happening in this part of the body.

And move your attention from the big toe to the other toes.

Aware of the skin and the nails,

The space between your toes.

Any sensations of temperature,

Tingling or pulsing.

Moving gently now to the ball of the right foot,

The arch,

Heel.

Coming to the top of the foot,

Aware of the skin,

The muscles and expanding your attention to the whole foot,

Bones,

Skin,

All sensations.

Breathing in,

As if you could breathe right into the foot and then breathing out from the foot.

Breathing in and bringing newness and freshness.

And breathing out,

Releasing any tension,

Any tightness,

Just letting go.

Coming now to the right ankle,

Aware of the bones,

The tendons,

The skin and breathing into the ankle.

Breathing in and breathing out.

Gently moving to the lower leg.

Aware of the skin,

The calf muscles,

The shin bone,

Any sensations in this part of the body.

Breathing into the calf and the lower leg.

Breathing out.

Moving to the right knee,

Circling the knee joint with your attention.

Exploring the kneecap and cartilage,

The hinge and the underside of the knee.

Aware of any sensations here.

As we listen deeply to any part of our body,

We may experience deep sensations.

Just be with it exactly how it is,

Trying not to judge,

Being fully present to each sensation.

And we move through the body,

Releasing and letting go to the best of our ability.

And coming now to the right thigh,

Becoming aware of the skin and the muscles,

Perhaps feeling pulsation,

Circulation here.

There may be feelings of heaviness or weightlessness.

Aware of the thigh bone as it rests in the hip socket.

Taking a deep breath in,

Breathing in all the way through the left leg,

The thigh,

The knee and the lower leg,

Down to the foot.

Filling the entire leg and foot with freshness,

Newness.

And as you breathe out,

Releasing any congestion,

Any tiredness,

Gently bringing your attention to the hip bones.

The entire pelvic bone,

Aware of any organs here in this part of the body.

The intestines,

The bladder,

Your buttocks,

Feeling contact and support.

Noticing any sensations here,

Perhaps feeling the weightlessness or lightness.

Softly moving your attention to your lower back,

Up the spine.

Aware of each vertebrae of the spine.

Aware of the intricate nerves protected and encased within the spine as they branch out to other parts of the body.

Aware of the muscles and the skin on your back.

Allowing the muscles to ease and release with each breath.

Moving further up the back to the middle of the back.

Becoming aware of your kidneys.

Moving further up your back to your ribcage.

Expanding with each breath.

Aware of the place where your ribcage is,

Where your ribcage is,

Where your ribcage is.

Aware of the place where your ribcage attaches to the spine.

The back of the heart,

The back of the lungs,

The shoulder blades.

Drawing your attention all the way up to the place where your spine meets the skull.

Breathing deeply,

Breathing fully into the entire back.

Breathing into the lower back,

The middle back and the upper back.

Breathing in newness,

Freshness,

Lightness as you breathe out,

Allowing the back to release any tiredness,

Tightness and congestion.

Breathing openness and ease into the back.

As you breathe out,

Allowing the back to rest more deeply.

Gently moving your attention now to the abdominal area.

Aware of the stomach and any feelings of digestion.

Become aware of your liver,

The pancreas.

Aware of your intestines.

Feeling the movement of the abdomen as it rises and falls with each breath.

Just taking a deep breath in,

Allowing the abdomen to really expand on the breath in.

Noticing how the abdomen rises as the body is filled with oxygen.

Breathing in freshness and newness.

And breathing out and releasing.

Noticing the abdomen deflating,

Flattening.

Breathing in new energy into the abdominal region.

Breathing in and as you breathe out,

Fully releasing.

Now gently moving your attention to the chest area.

Feeling the expansion of the rib cage with each breath in.

Feeling the rib cage expand in the front,

The sides,

Expand in the front,

The sides and the back.

Noticing the close work of the heart and lungs.

As the lungs draw in fresh oxygen,

The blood takes this to all parts of the body,

Returning it with what's no longer needed and the lungs release that.

All day long,

With each beat of the heart,

With each breath and each out breath of the body is constantly renewed.

Feeling the beating of your heart and the movement of your lungs.

Aware of the muscles in your chest,

The skin,

Noticing the collarbones and breathing into the entire chest area.

Allowing the rib cage to expand fully on the front,

Sides and the back.

Really drawing in the fresh energy,

Filling the lungs and bringing in new life,

New energy into the body.

Releasing any congestion,

Any tightness in the chest region.

Aware of any emotions that may come up in this part of the body.

Just be comfortable with these feelings and sensations.

Breathing into the chest and breathing out,

Completely letting go of this part of the body.

Gently drawing our attention now down both of the arms to the fingertips of both hands.

Aware of the sensations of the air touching our fingers,

The fingernails,

The joints of the fingers,

The knuckles,

The palms of your hand and the tops of your hands.

Aware of the movement that is capable with these hands.

Breathing into the hands and breathing out.

Again,

Aware of the skin and the bone.

Gently moving to the wrists,

Feeling the pulsation of circulation here as the blood vessels interlace at the wrists.

Moving to our lower arms.

Aware of the skin and the muscle in the bones.

Now coming to your elbows.

Noticing any sensation in the elbows,

The rougher outer skin and the delicate skin on the inside of your elbows.

Moving further up the arms,

Aware of the skin at the upper arms and the muscle at the armpits.

Just becoming more aware of the upper arm,

The way the bones come together at the shoulder joints and taking a breath in.

Filling the upper arms,

The elbows,

The lower arms,

The wrists and the hands.

Breathing in newness,

Fresh energy.

Now breathing out any tightness,

Any heaviness,

Just letting go.

Breathing into the arms,

The wrists,

The hands and breathing out.

Bring the attention now to the shoulders and aware of the tops of the shoulders and the sides,

The backs of the shoulders.

Noticing here any muscles.

Really exploring any sensations in the shoulders,

Releasing any concern that is lodged in this part of the body.

Breathing into the shoulders and breathing out,

Just letting the shoulders go.

Gently moving our attention to the throat.

Aware of the ability to swallow and speak,

To draw breath.

Becoming aware of the muscles in the neck,

The vertebra connecting to the skull,

The neck holding the head.

Taking a breath into the neck and throughout your region.

And breathing out and releasing.

Slowly moving your attention to the back of the head.

Aware of the skull bones,

The scalp,

Tiny muscles in the scalp.

Aware of the follicles of your hair.

Coming further into the head,

To the forehead.

From one temple across the forehead to the other.

Just exploring any sensations of the forehead.

And moving to the entire face.

Aware of your eyes.

The eyebrows,

The eyelids,

Lashes and the eyeballs resting in the soft.

Aware of the nose,

The bridge of the nose,

The nose bone,

The nostrils.

Taking a breath in through the nose and sensing the feeling of movement of the tiny hairs in your nostrils.

Become aware of your cheeks,

The cheekbones,

The sinuses,

The skin of your cheeks.

Muscles that give expressions to even the subtlest of feelings.

Aware of the ears,

The outer ears,

The inner ears.

Become aware of the jaw,

The hinge joint on either side of the face,

The muscles of the jawbone and the chin.

Coming now to the mouth,

To the lips,

The inside of the mouth,

The roof of your mouth and breathing into the inner ears.

The inside of the mouth,

The roof of your mouth and breathing into the entire face.

Breathing in freshness,

Easiness.

Breathing out any tension,

Any tightness.

Allowing the face to fully relax,

To simply be in the moment.

Now become aware of your brain inside your head.

Breathing into the entire head.

Breathing in freshness.

Breathing out tiredness,

Congestion,

Fatigue and worry.

And as we come to an end,

Becoming aware of your whole body.

Breathing into your whole body.

Just noticing.

Remembering that you're breathing in freshness and breathing out any remaining tiredness and congestion,

Fatigue,

Or worry.

And when you're ready,

Gently open your eyes and return to the room.

And noticing the difference from when we began.

Reviews

Relaxing and delightful!

Love a slow body scan 🥭🍍🍑🍒🍇🍋🍊🍏

Thank you for helping me feel into my body sensations 🙏🏿