Before we get started,
Take three gentle full breaths,
Pausing at the top of each breath,
And breathing out through your softly pursed lips.
And on the third breath,
If it feels comfortable,
Allow your eyes to gently close.
And by now you would have noticed that your body is breathing.
Notice where you feel the breath in your body.
Do you notice the breath at the nose?
Or do you notice the breath at the belly?
Just notice the flow and sensation of your breath.
There's really nothing else for you to do right now.
And if it helps,
If you notice the breath at the nose,
Make a soft mental note of in as you breathe in.
As you breathe out,
Make a soft mental note of out.
In,
Out,
Quietly whispering to yourself.
Or if you notice the breath at the belly,
Make a soft whisper of belly rising,
Belly falling.
As you breathe in,
Quietly whisper belly rising.
As you breathe out,
Whispering belly falling.
Just using these soft mental notes to bring your mind into a focused attention of just feeling the flow and sensation of your breath.
And at any point if your mind wanders,
Simply smile and thank your mind and come back to where you feel the breath in the body.
Simply begin again,
Focusing on the flow and sensation of your breath.
Just knowing when you're breathing in and knowing when you're breathing out.
There's nothing else for you to do right now.
Just notice the breath in and all the way out.
Sinking,
Melting,
Letting go breath.
Now bring attention to your left foot.
Notice any sensations there around your toes.
Notice what they feel like.
You might want to notice even the space in between your toes,
The sensation there.
And drawing your attention down your left sole of your foot.
Scanning it,
Noticing for sensations there,
There or not.
Then drawing your attention up to the heel,
The ankle,
And then the top of your left foot.
Just notice the sensations there,
Unless you draw your attention up to your left shin and left calf muscle.
Just slowly scanning it up all the way to your left knee.
Then noticing the sensations that are there or not around your left knee.
Just all around it.
How do you notice that's there?
We're simply just witnessing the sensations that are there.
We're watching them.
And drawing your attention up to the left thigh,
The left hamstring.
Just scanning that area.
Then to your left hip.
And the next breath,
See if you can release that attention.
Then drawing your awareness to the right foot.
What sensations do you notice around your right toes,
The right sole of your foot,
Your right heel?
Scanning for sensations there,
There or not.
To your right ankle,
The top of your right foot.
Then drawing your attention up to the right shin and right calf muscle.
Slowly scanning up.
And then into your right knee,
Your right hamstring,
Your right thigh muscle.
Just noticing what's there or not.
And to your right hip.
And scanning your waistline.
Just slowly taking your time just scanning it.
And focus your attention to the lower back.
What sensations are there or not.
And again,
Just witnessing what's there or not.
And should anything take your attention away,
A thought,
An emotion or another sensation in the body,
Simply smile and thank your mind.
And back to where we left off,
To the lower back.
And drawing attention to the front of the stomach,
The belly.
Scanning it slowly.
Working your way up.
And then scanning to the back,
The upper back.
Noticing the sensations there or not around your scapula,
Your shoulder muscles.
And to the front of the chest.
Just noticing the sensations are there or not.
Again,
You're just witnessing what's showing up and not engaging with it,
Just watching it.
And as you move your attention up to your upper back,
Again scanning the whole upper back.
And down to the lower back.
Wrapping around to the front of the belly.
Moving all the way towards your chest,
Scanning the front of your torso.
On the base of your throat,
All the way down to your belly.
Just simply scanning like a photocopying machine,
Noticing the sensations there or not.
And the next out breath,
Releasing your attention there and drawing attention to your left shoulder.
Scanning down into your biceps and triceps.
Scanning down to your elbow,
Your left forearm,
Your left wrist.
The top of your left hand,
Your fingertips,
Your left palm.
Just scanning that towards your wrist,
Your forearm and working your way all the way back up.
Your left arm.
To your left shoulder,
Scanning across to the middle of your lower part of your neck,
The base of your neck.
And then going across to your right shoulder.
Down to your upper arm,
Your bicep,
Tricep,
Elbow,
Forearm,
Wrist.
And slowly pausing there to the top of your right hand,
Your right fingertips.
Scanning down into your right palm,
Right wrist.
And scanning up your forearm,
Your elbow,
Your upper arm,
Your right shoulder.
Then going across to the base of your neck.
Moving up your neck to the side of your neck,
To the front of your neck,
The throat.
And moving all the way up to your chin,
Your cheeks,
Your lips,
Your nose,
Your eyes,
Your ears.
Continuing to move up to the temples,
The side of your head,
The front part of your head,
Your forehead,
The top of your head,
The crown of it.
And scanning your whole head,
All around from the front to the back,
All the way down from the top of the head,
All the way down to your face.
And on the next breath,
As you breathe out,
Scan your body from head to toe,
All the way down.
And as your breath releases,
And you inhale,
Inhale through your toes all the way up to the top of your head,
Taking your time.
And breathing out again,
Slowly scanning your body from head to toe.
And again,
Using the same sensation,
Breathing in through your toes all the way up to the crown of your head.
Continue to do that for a few more breaths.
Just feeling the wave and flow of releasing what needs to be released.
Just notice that rhythm of in through your toes all the way up to the top of your head.
And then a wave,
Just slowly sinking,
Melting,
Letting go.
Just cleansing everything all the way out.
And when you're ready,
Gently open your eyes.
And just allow yourself to sit there for a few more breaths.
And then a sense of stillness and awareness.
Thank you.
