Now this is a affectionate body scan practice.
I'm just coming into your comfortable position,
Seated or lying down.
And as you're ready,
Beginning to settle,
Turning the awareness inward,
Perhaps lowering the gaze or gently closing the eyes.
And we'll be bringing our awareness throughout the body,
Like a regular body scan,
And offering this kindness,
This love,
And offering this kindness,
This loving kindness,
Benevolence,
Friendliness,
To the different parts of our body.
And perhaps taking a couple conscious breaths,
Sensing the inhale,
The exhale.
And on this next breath,
Bringing the awareness down,
Down to the feet and the soles of the feet.
Noticing any sensations in the feet,
Anything you may feel,
Any vibrating,
Tingling,
Tightness,
Tension,
Whatever's here,
Maybe wiggling the toes a little bit to bring some sensation there.
And offering loving kindness phrases to the feet.
May my feet be happy.
May my feet be at ease.
And then,
Exhale,
Gliding up the ankles,
Calves,
Noticing any sensation.
May my ankles and calves be happy.
May my ankles and calves be at ease.
Ankles and calves be at ease.
And gliding up to the knees,
Knee cap,
Knee joint.
May my knees be happy.
May my knees be at ease.
And gliding up to the upper legs,
The thighs,
Hamstrings,
Quadriceps.
May my thighs be happy.
May my thighs be at ease.
And bringing awareness to the pelvic area,
The hips.
May my hips be at ease.
And bringing awareness to the hips,
The hips.
And bringing awareness to the pelvic area,
The hips.
May my hips be happy.
May my hips be at ease.
So,
Sensing the internal organs,
Digestion.
May my hips be happy.
May my internal organs be happy.
May my internal organs be at ease.
And bringing the back into the awareness,
The spine.
May my back be happy.
May my back be at ease.
And sensing the chest.
Maybe finding the heartbeat.
May my chest and heart be happy.
May my chest and heart be at ease.
And just being aware of the energy that's in the body.
May my chest and heart be at ease.
And sensing the whole shoulder area.
Shoulder blades.
May my shoulders be happy.
May my shoulders be at ease.
Bringing the length of the arms into the awareness.
Upper arm,
Elbows,
Lower arm,
Wrists.
May my arms be happy.
May my arms be at ease.
Bringing awareness to the hands,
The fingers,
The palms of the hands.
May my hands be happy.
May my hands be at ease.
And gliding up along the arms,
Shoulders,
Up to the neck,
Throat.
May my neck and throat be happy.
May my neck and throat be at ease.
And gliding up to the face,
The facial muscles,
The lips,
The mouth,
Teeth,
Tongue,
The jaw,
Ears,
Cheeks,
Temples,
The nose,
The whole sinus area,
The eyes,
The area around the eyes,
Eyebrows,
Forehead.
May my facial muscles be happy.
May my facial muscles live with ease.
Moving up to the crown of the head,
The back of the head,
The hair,
The scalp,
The brain.
May my head be happy.
May my head live with ease.
Bringing the whole body into awareness.
From the crown of the head to the soles of the feet,
To the palms of the hands,
The body awake,
Alert,
With your kind,
Benevolent attention and awareness.
May my body be happy.
May my body live with ease.
Taking three deep,
Full body breaths.
The soles of the feet to the crown of the head.
Three deep breaths.
As you're ready,
Gently opening the eyes.
