Welcome to this 12 minute body scan.
Beginning by finding a posture that feels supportive,
Either lying down or you can do this body scan sitting.
Closing the eyes if it feels right and inviting a relaxed yet awake awareness.
The intention of the body scan is to explore the physical sensations in the body whatever they may be with a sense of open and kind curiosity without needing to change anything.
Giving the body permission to be just as it is.
And so beginning now to bring your attention to the body as a whole.
Feeling the body from the top of your head to the tips of your fingers and toes.
Sensing the weight of the body.
The orientation of the body in the room that you're in right now.
Aware of the surface of the body.
Perhaps feeling the air against the body or a piece of clothing touching the skin.
And aware of sensations deeper within the body.
Whatever they may be.
Tingling perhaps or tightness.
Tension.
Sense of ease.
Pulsation.
The breath of the body.
Pulsation.
Vibration.
Maybe numbness.
And now deliberately shifting your attention to your breathing.
Connecting with the very simple knowing that you're breathing in and breathing out.
Wherever those sensations are most clearly felt for you.
That might be at your nostrils,
Your chest or abdomen.
Breathing in and noticing the breath as it fills the body.
And breathing out and noticing the breath as it leaves the body.
Feeling the breath moving in and out of the body for a few moments.
And now gently allowing the breath to recede into the background.
And directing the attention now to the top of your head.
Noticing the sensations in the top of the head.
The back of the head and the sides.
And down to your ears.
Aware of your face.
Your forehead and temples.
And any sensations here.
Your brow.
Your eyes.
Your cheeks and jaw.
And your nose.
Aware of the lips and the mouth.
Lend the eyes.
And inside the mouth.
The teeth.
The gums and the tongue.
And just being aware of whatever sensations are here to be known.
And when thoughts arise simply noticing them and then coming back to wherever we're at in the body scan.
And now moving your awareness down into your neck and shoulders.
Noticing any sensations here in this region of the body.
Perhaps tension or tightness.
Maybe there's a sense of ease.
And now directing the awareness down into both of your upper arms.
Moving down through the elbows.
The forearms.
The wrists and hands.
And becoming aware of all ten fingers including the two thumbs.
And now spending a moment here to explore any sensations that can be known in the hands.
And now letting go of the hands in the mind's eye.
And moving your awareness back to your torso.
Beginning with the upper and mid back areas including the spine.
And to the front now the rib cage and chest.
This bony structure that houses the organs of respiration and circulation.
Perhaps spending a moment here to sense whatever can be known in this region of the body.
Perhaps feeling the breath or the heartbeat.
Getting to know the body from within the body.
And giving the body permission to be just as it is.
No need to change or do anything.
And now moving your awareness down into the lower part of the torso.
The whole pelvic bowl.
The soft belly at the front.
The bony hip joints to the sides.
And to the back,
The lower back and tailbone.
The buttocks.
Aware of the organs of reproduction and digestion in this region of the body.
The abdominal region is a place where we also hold emotion.
Anxiousness or restlessness.
Perhaps joy or calm.
Perhaps spending a few moments here sensing whatever is here to be known.
Without analyzing or needing to figure anything out.
And now moving the awareness down into your legs.
Beginning with your thighs.
And moving down through the knees.
The shins and the calves.
And into your ankles.
And to the feet and toes.
And exploring any sensations here in the feet.
Including perhaps the absence of sensation.
And finally,
Feeling each part of the body connected to the next.
Beginning with your feet.
Feeling the feet connected to your ankles.
Your ankles connected to your legs.
Your legs connected to your hips.
Your hips connected to your entire torso.
Your torso connected to both your neck and your arms.
And hands.
Your neck connected to your head.
Feeling your whole body from the top of your head to the tips of your fingers and toes.
Sensing this whole body as a complete organism connected and whole.
Allowing the breath to flow freely in and out of the entire body.
Present to your whole being.
Complete just as you are.
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