Welcome to this gentle somatic experiencing informed body scan,
A nurturing practice designed to help you connect deeply with your body's wisdom,
Fostering safety,
Ease,
And balance in your everyday life.
Find a comfortable position,
Seated or lying down.
Allow your body to settle softly into this moment,
And if it feels right for you,
Gently close your eyes or soften your gaze.
Begin by taking three slow,
Nurturing breaths.
Inhale deeply.
Hold gently.
And exhale completely,
Releasing any tension you notice.
Each breath invites you to relax deeper,
Letting go of anything that no longer serves you right now.
If at any moment a sensation becomes too intense,
Please gently shift your attention to a place that feels calming or neutral,
Perhaps your feet on the ground or the comforting warmth of your hands.
This gentle movement between sensation,
Known as pendulation,
Helps your body naturally find balance.
Now visualize your attention as a warm,
Soothing,
Golden light,
And let this light gently move from your head down to your toes,
Illuminating and softening each area it touches.
You can start by noticing your head,
The crown,
Forehead,
And temples.
Simply observe any sensations,
And allow your attention to soften,
Releasing tension with each gentle breath,
Slowly bringing your awareness to your jaw,
Neck,
And shoulders.
These areas often hold tightness,
And as you breathe out,
Imagine tension softly melting away,
Your shoulders easing downward with each exhale.
Let your awareness flow effortlessly down your arms and into your hands.
Notice sensations there,
Perhaps a gentle warmth,
Tingling,
Or even stillness.
I invite you to acknowledge any subtle,
Self-soothing movements that your body naturally offers.
Bring your gentle focus to your chest and abdomen.
Feel the soothing rhythm of your breathing,
Noticing any openness or restriction.
Each breath is a soft reminder of your body's constant support,
Nourishing and sustaining you.
Shift your attention to your back,
Feeling the line of your spine,
And breathe softly into any places of tension,
Imagining warmth and ease spreading through each exhale.
Finally,
Bring your awareness down to your hips,
Legs,
And feet.
Sense the comforting support beneath you,
The grounded connection to the earth.
Notice sensations here,
Feeling fully present,
Supported,
And safe.
Take a final deep,
Gentle breath,
Savoring this sense of connection and calm.
When you're ready,
Slowly begin to reawaken your body,
Wiggling your fingers and toes,
Stretching softly,
Gently letting your eyes flutter open,
Noticing the room around you.
Thank you for taking this time to care for yourself.
Remember,
Your body speaks to you through sensation and guiding you towards balance and well-being.
Every time you return to this practice,
You strengthen your connection to your inner wisdom in the here and now.
