Hello and welcome to this quick restful body scan which you can use for a quick reset whenever you wish.
Please ensure that you're seated or lying somewhere comfortable and won't be disturbed for the next 5 minutes.
Bring your awareness now to the area of your head.
Sensing into the felt sense of your whole head.
Notice any thoughts,
Sensations or emotions that arise without judgement.
Take a deep breath in.
Imagining that you're breathing into your head.
And a deep breath out.
Imagining the breath flowing outwards from your head.
Now bring your attention downwards to the area of your shoulders and arms.
Sensing into your entire shoulders,
Arms and hands.
Notice any thoughts,
Sensations or emotions that arise,
Not judging,
Just noticing.
On your next breath in,
Imagining that you're breathing into your shoulders and all the way down your arms to your fingertips.
On your next breath out,
Imagining breathing out from your fingertips,
Up your arms and out through your shoulders.
Now sensing into the area of your torso,
So your chest,
Abdomen,
Back and all that lies within.
Noticing any thoughts,
Sensations or emotions without judgement.
Breathing in,
Allowing the breath to fill your entire torso area.
Breathing out,
Releasing the breath from your entire torso area.
Bringing your awareness now to your hips,
Pelvis and legs,
All the way down to your feet.
Noticing any thoughts,
Sensations or emotions that arise.
Not judging,
Just noticing.
Take a deep breath in.
Sending the breath down through your hips,
Pelvis and legs,
All the way down to your toes.
And a long breath out.
Breathing out from your toes,
Feet,
Legs and out to the hips and pelvis.
Expanding your awareness now so that you are aware of your entire body.
Noticing any thoughts,
Sensations or emotions that arise,
Just noticing.
Breathing in,
Filling your entire body with breath.
And breathing out,
Slowly releasing the breath from the entire body.
The guidance will come to an end now.
But you can stay there for as long as you like.
Just breathing and noticing.
Or return to your day if you are ready.
I wish you a wonderful rest of your day.
