Hello and welcome to this body scan practice.
For this practice you'll need to come to a comfortable position lying down either on the earth or on your bed making sure that you feel warm and comfortable.
Maybe grabbing a blanket or putting a cushion underneath your head letting your arms rest alongside the body with the palms turned up with your legs out long letting the feet fall open that happens naturally in your body.
And as you slowly settle now into this position I invite you to bring your awareness inside just noticing how you feel noticing how your body is noticing the parts of your body that really draw your attention and just feeling into those spaces.
Let me go a bit deeper notice how you're feeling emotionally right now just observing the emotions as they come to you imagining that you can really just observe them from a distance not getting too involved with them trying to understand why they're there or judging them just just notice what's there.
Then we slowly move from there towards the breath.
I'd like for you to just experience your breath for a few moments aware of when you're breathing in aware of when you're breathing out.
Interesting that right now your breath just as it is is totally perfect.
You don't need to control it.
You don't need to think about it.
Just feel it.
I'm going to slowly bring our awareness from the breath down into the feet seeing if you can feel the soles of your feet and the invitation here is just to feel them.
No need to think about what the sensations are and then feeling into your toes feeling along the tops of your feet and coming into the ankles feeling the lower legs feeling into your knees coming up into the thighs explore the sensations in the thighs guiding your awareness into your hip feeling into your pelvis and exploring the whole world of sensations within the pelvic region coming into the belly noticing if any parts of the body trigger an emotion trigger a thought a judgment just notice it not something that you need to get involved with right now but it's helpful to be aware of it.
Let me slowly guide the awareness up along the front of the rib cage feeling into the chest feeling your collarbone and then slowly coming into your shoulders feeling down along the upper arms elbows forearms feeling into your wrists the backs of your hands palms and feeling all along the fingers the thumbs all the way to the fingertips slowly from here we guide the awareness into the lower back feeling from the lower back up into the mid back up into the upper back coming into your neck your throat the back of your head feeling your ears your jaw cheeks lips tongue the roof of your mouth the tip of your nose both of your nostrils feeling both of your eyes feeling the temples your eyebrows feeling into the little space between your eyebrows feeling the whole forehead feeling the crown of your head feeling into your whole body allowing your whole body to relax staying in this position for as long as you like and you feel ready to come out you can take a nice deep breath in sigh it out through the mouth maybe stretch out through your arms and legs slowly turning to your side to help yourself up thank you very very much for joining me
