Hello and welcome to this short body scan practice.
You can do this practice seated or laying down.
However you're most comfortable and settled right now.
So once you're settled in.
Close down your eyes.
And scan through your body briefly to notice if there are any little adjustments you can make.
To become more comfortable and more settled in this moment.
And then allowing your body to remain soft.
Let's take a deep breath in through the nose.
Through your mouth,
Let it go.
Again,
Like that,
Big breath in.
Let that go.
One more time like that.
Inhale.
Sigh it out if you like.
And then seal your lips and allow your breath to move easily on its own.
And for a few moments,
Bring your awareness to your ears,
To your sense of hearing.
Allow your sense of hearing to really open up and welcome all of the sounds that you can discover in this moment.
Notice sounds that are off in the distance.
And those that are closer towards you.
Perhaps even sounds in the room that you're in.
And then having welcomed and acknowledged all of these sounds.
Gather them all up and allow them to drift off into the background.
As you bring your awareness now to your breathing,
Either at your nostrils or at your belly.
A few moments of one-pointed focus on breath.
Always remembering if your mind is busy.
To accept your mind as it is in this moment.
Give yourself permission to have a fiery motivation to allow all thoughts to fall away.
As you focus on breathing.
And then from that,
One pointed focus on breath.
Expand your awareness to take in your whole body right now.
Sense your whole body in space.
The weight of your body.
The touch of air on your skin.
And if you notice any points of tension or holding on.
Take a moment to allow those areas to soften any amount.
And now gather your awareness up to the crown of your head.
Sensing the crown of your head.
With your full focus.
And now sense your whole scalp.
Sense now,
Your whole face.
Sense the right side of your neck.
And the left side of your neck.
Like a pendulum,
Gently.
Swinging side to side.
Sense now your right shoulder.
Your left shoulder.
Your right upper arm.
Your left upper arm.
Your right elbow.
Your left elbow.
Your right forearm.
Your left forearm.
Your right wrist.
Your left wrist.
Your right hand,
Your whole right hand.
Your whole left hand.
Now return to your right hand and expand your awareness upward through your arm to sense your whole right arm right now.
From your shoulder to the tips of your fingers.
Sense your whole right arm.
And letting that go come to your left hand.
And expand awareness upward through your left arm to be aware of your whole left arm right now.
From your shoulder to the tips of your fingers,
Your whole left arm alive with awareness.
And then letting that go,
Come to your upper chest across your collarbones.
And then sense down the whole front of your chest.
Focus now on the right side of your chest.
And then the left side of your chest.
Sense now your upper back.
The right side of your upper back.
And the left side of your upper back.
Sense your middle back.
And your lower back.
And bring your awareness now to your abdomen.
And as you sense your whole abdomen.
Could you allow this area of your body to soften any amount?
Shifting down to your pelvis.
Feel the weight of your pelvis resting into the ground or your chair.
Sense now the right side of your pelvis.
And the left side of your pelvis.
Sense your right thigh.
Your left thigh.
Your right knee.
Your left knee.
Your right lower leg.
Your left lower leg.
Your right ankle.
Your left ankle.
Your right foot.
Sensing your whole right foot.
And now your left foot.
And returning to your right foot.
Expand awareness upward through your leg to sense your whole right leg and foot.
From your hip to the tips of your toes,
Sensing your whole right leg.
And then letting that go,
Come to your left foot and expand awareness upward through your leg to take in your whole left leg.
From your hip to the tips of your toes.
Sense your whole left leg.
And now letting that go return to the right side of your body.
And expand awareness to take in the whole right side of your body,
Including your head and face.
Allow the whole right side of your body to light up with awareness.
And this gentle pendulum swinging once again like a wave.
Wash your awareness over to the whole left side of your body.
Light up the whole left side of your body with awareness including your head and face.
Gently,
Like a wave,
Drift back to the right side of your body.
And once again,
Drift back to the left side of your body.
And now sense your whole body.
Feel your whole body.
The weight of your body.
And a touch of air on your skin.
Sensing your whole body.
Alive with sensation and awareness.
And now letting that go,
Guide your awareness back to your breathing,
Either at your nostrils or at your belly.
And very gently take a deeper breath in through your nose.
Through your mouth,
Let it go.
Twice more like that,
Big breath in.
Let it go.
One more time,
Deep inhale.
Through your mouth,
Exhale.
Gently guide your awareness back to the space that you're in.
Perhaps with your eyes still closed,
Taking the time to visualize the room around you.
Welcome again the sounds that you hear.
And as you welcome your space once again,
You may feel a lingering awareness of your body.
I hope you can bring this gentle awareness of your internal state with you into the rest of your day.
When you are ready.
Gently blink open your eyes and move around however you need.
