Relax.
Feel the floor beneath you.
Feel your breath.
Breathing in.
Breathing out.
We are now going to begin the body scan.
As we move through the body,
Take note of each part of the body that I mention.
With each body part,
We are going to bring forth our awareness and our mindful attention.
If you find it helpful,
You can envision a ball of golden light glowing within and around the body part which we are focusing on.
Attempt to fully relax each part of the body we scan,
Letting go of any tension,
Stress,
Or anything you might be holding onto.
If your mind wanders off,
If you fall into a sleep state,
Gently return back to my voice,
Come back to the instructions,
And return back to the focus on the individual body part we are scanning.
This is a practice to let go,
Restore,
And to renew.
We will now begin the body scan.
Bring your mindful attention to the forehead,
Focusing on the space between the eyebrows and relaxing completely.
Focus to the space between your eyebrows,
Envisioning a ball of golden light glowing between your eyebrows.
Bringing your awareness now to your throat.
Bringing your mindful attention to your right shoulder,
Releasing any tension.
Now bring your focus to your right elbow,
Envision a ball of golden light in your right elbow.
Now bringing your awareness to your right wrist,
Remembering breathing in and breathing out.
Bring a mindful awareness now to the tip of the right thumb,
The tip of the right index finger,
The tip of the right middle finger,
The tip of the right ring finger,
And the tip of the right little finger.
Now let's bring our attention again to the right wrist,
The right elbow,
The right shoulder,
And returning back to the throat,
Envisioning a ball of golden light filling the throat.
Now let's bring our mindful awareness to our left shoulder,
Relaxing completely and letting go of any tension in the left shoulder.
If you find it helpful,
Imagine a ball of golden light filling the left shoulder.
Allow this light now to fill the left elbow,
The left wrist,
The tip of the left thumb,
Tip of the left index finger,
Tip of the left middle finger,
Tip of the left ring finger,
Tip of the left little finger.
Moving back up,
We bring our awareness back to the left wrist,
To the left elbow,
And is now bringing our attention and scanning the left shoulder.
We now bring our awareness returning back to the throat,
Golden lights illuminating the throat.
Bringing our awareness to the right breast.
Now bring our focus to the space between the breasts.
Imagining a ball of golden light illuminating the area around the heart.
Bringing our awareness back to the space between the breasts.
And now,
Moving down to the navel and bringing a focus to the lower abdomen.
Invisioning that it is filled with golden light.
Bringing our awareness and letting go of any tension in the right hip.
Moving our mindful attention to the right knee.
Moving our focus to the right ankle.
And now,
The right big toe.
To the tip of the right second toe.
To the tip of the right middle toe.
To the tip of the right fourth toe.
And to the tip of the right little toe.
Relaxing the entire foot completely.
We now bring our awareness moving back up to the right ankle.
Now focusing on the right knee.
Moving up to the right hip.
Moving the right leg completely.
And now,
Bringing our awareness back to the lower abdomen.
Bringing a golden light illuminating the abdomen.
We now bring our awareness to the left hip.
Bringing our focus to the left knee.
Now the left ankle.
Our focus moves to the tip of the left big toe.
To the tip of the left second toe.
To the tip of the left middle toe.
To the tip of the left fourth toe.
And the tip of the left little toe.
Relaxing the entire foot completely.
Our focus now moves back up to the left ankle.
Bringing our awareness to the left knee.
And mindfully to our left hip.
Relaxing the left leg completely.
We now imagine a ball of golden light.
Our lower abdomen is filled with light.
The light now rises,
Moving to our navel.
Our mindful awareness now spreads to the light in between the breasts.
And now fills the area surrounding the heart.
The light now spreads to the throat.
And the light of awareness finally moves to the forehead and the space between the eyebrows.
Breathing in,
Breathing out.
The light of awareness has now filled your entire body.
You have now completed the body scan.
Gently begin to move your fingers and toes.
And slowly come back to your body and to the space that surrounds you.
