This practice is known as a body scan or rotation of awareness.
It is a component of the broader practice of yoga nidra,
But it can still be beneficial and enjoyable to practice on its own.
You might like to begin by removing distractions,
Making any final adjustments,
Scratch or clear your throat.
Perhaps your smartphone is silent or offline and you begin by lying down,
Perhaps on your back,
With your head supported and maybe another pillow underneath your knees.
If this isn't comfortable or possible,
You're more than welcome to try this practice sitting,
As long as your back,
Arms and head are supported.
You might turn your palms upwards now and close your eyes,
Visualizing a beam of light,
Warmth or simply attentional awareness moving to each part of your body.
Begin by placing your attention to your right side thumb,
First finger,
Middle finger,
Ring finger and your little finger.
You might become aware of the back of your hand,
The palm of your hand.
You might move your awareness now through and around your right wrist.
You might like to imagine a sense of space being created in your wrist.
If you notice any parts of your body experiencing discomfort,
You might like to pass over these areas twice.
You might continue along your forearm now and through and around your elbow,
Imagining a sense of space being created at your elbow.
Move your awareness along your upper arm,
Through and around your right shoulder,
Visualizing your shoulder as spacious and free.
Continue under your arm and down your right side body to your right waist.
Moving when you're ready through and around your right hip,
Imagining a sense of space in the large joint of your hip.
You might move down your right upper leg now to your right knee.
You might like to visualize a sense of space in your knee.
Move down your right shin and calf and perhaps pass your awareness through your right ankle.
You might imagine space in your ankle.
Continue along the top of your right foot,
Sole of your foot.
You might bring your attention to your right big toe,
Second toe,
Third toe,
Fourth toe and your little toe.
You might become aware now of your whole right side body,
Your whole right side body,
Spacious and light.
Place your awareness now to your left side thumb,
First finger,
Middle finger,
Ring finger and your little finger.
You might become aware of the back of your hand and then the palm of your hand.
Move your awareness now through your left wrist and imagine a sense of space being created in the joint.
Remember if there are any parts of your body experiencing discomfort you might like to pass over them twice.
Continue your scan up your forearm now,
Passing through the joint of your elbow.
You might imagine a sense of space in your elbow.
Move your awareness along your upper arm to scan your left shoulder.
Perhaps visualizing the joint of your shoulder as spacious and free.
You might continue under your arm and down your left side body to your waist.
Moving your awareness when you're ready through your left hip and imagining a sense of space.
Traveling down your left upper leg through and around your left knee.
You might like to visualize a sense of space in your knee.
Moving down your shin and calf you might pass your awareness through your left ankle,
Visualizing space within your ankle.
Continue your scan down the top of your left foot,
Sole of your foot.
You might bring your attention to your left big toe,
Second toe,
Third toe,
Fourth toe and your little toe.
You might become aware now of your whole left side body.
Your whole left side body.
Spacious,
Warm and light.
You might take your awareness now to the front of your body,
Starting at the top of your head.
Scanning down your forehead,
Eyes,
Nose,
Cheeks and ears.
You might be aware of your mouth,
Tongue and jaw.
Continue down your neck,
Shoulders,
Your upper arms and your chest.
You might visualize space in your collarbones and your rib cage.
You might scan your lower arms,
Wrists,
Hands and perhaps your abdomen.
Moving down your hips and upper legs you might become aware of your knees,
Shins,
The tops of your feet and your toes.
Become aware now of your whole front body.
Your whole front body.
Spacious,
Warm and light.
Moving your awareness now to the back of your body.
Perhaps observing any points of contact with your body and the surface on which you're lying.
Perhaps scanning your toes,
The soles of your feet,
Your heels.
Moving up the calves now and noticing the backs of your knees.
Moving up the back of your legs to your hips you might continue to your lower back,
Middle back and your upper back.
You might become aware of the back of your hands,
Forearms and upper arms.
Moving up your neck and becoming aware of the back of your head.
Become aware now of your whole back body.
Your whole back body.
Spacious,
Warm and light.
You might become aware now of your whole body.
Your whole body.
Surrounded by the light or warmth of your attention.
You're welcome to continue to hold this image in your mind for one final minute.
Thank you for watching!
You might like to release your body scan now,
Concluding your practice.
You might choose to stay and rest a little longer or roll to your favourite side and pause for a couple of rounds of breath before sitting up.
