Hello and welcome to your body scan.
Over the next few minutes you'll have the opportunity to tune in to your body,
To be guided through the journey of connecting to your being in the here and now.
So let's get started.
Start by letting your body sink in to whatever surface you're on,
Feeling the weight of your body,
Noticing your breath,
Beginning to lengthen each inhale and each exhale,
Telling your body that we are here now and we are safe.
Now bring your attention to the crown of your head.
Notice what's there for you today.
Any sensations,
Any tightness or tension,
Any emotions.
Breathing and focusing on this part of your body,
Seeing if you can release any tension,
Even just a little bit.
And moving your focus now to your forehead,
Your eyes,
These face muscles that work so hard each day,
And see if you can let them relax just a little bit.
Let the muscles melt,
Let your face be soft.
Bringing your awareness now to your mouth and your jaw,
Letting your jaw go slack,
Letting your teeth part,
Allowing your tongue to fill your mouth,
And noticing any sensation,
Any feeling in this part of your body.
And moving now to your neck and your throat,
Noticing any energy that's there,
Any feelings of stuckness or tension,
And just inviting your neck and your throat to melt,
To relax,
To release.
Moving your awareness now to your shoulders,
Letting your shoulders melt even further away from your ears,
Letting any tension that's there drift away.
And moving down your arms to your biceps,
Your forearms,
Your hands,
Your fingertips,
And noticing the life that's there.
Noticing any tingling sensations,
Any pins and needles,
And letting your body relax.
Letting any tension melt away,
And noticing when your mind wanders,
It probably will,
And letting yourself gently with compassion bring your mind back to your breath,
Back to the here and now,
Back to the sounds around you.
And as we continue the skin of our body,
Bringing our focus now to our chest,
Noticing any tightness in our chest,
Any strong emotions,
And just tuning in,
Sending your breath there,
Making space for what's there,
And releasing if that feels right for you,
And bringing your attention now to your belly,
Letting it fully soften,
Letting it relax,
Letting it just be,
And breathing into your belly,
Lengthening that inhale and exhale.
And now I'll invite you to bring your awareness to your hips.
The hips can store a lot of tension,
A lot of emotion,
So taking some time to get to know what's there,
Noticing any tightness,
Any feelings of discomfort,
And seeing if you can let it go,
Even just a tiny little bit right now,
Breathing as you exhale and letting go,
And bringing your focus now to your upper legs,
To your quads and your hamstrings,
These big muscles that work so hard,
And seeing if you can notice what's there for you today.
You might notice a vibration or tingling,
Feeling of aliveness,
And just being with those feelings,
And moving down your legs now to your calves and your shins,
Noticing what's there,
Noticing how this part of your body is with you today.
Maybe there's vibration or tingling or pins and needles.
Sending your breath there,
And bringing your attention now to your feet and your toes,
Noticing what's there in this part of your body today,
These feet that take us so far,
That rest with us,
Noticing any feelings,
Maybe even feeling your feet from the inside out,
Noticing the vibrations,
The feelings,
And continuing to breathe,
And noticing with compassion if and when your mind wanders.
And now take a couple of minutes to go back from your head to your toes,
And do a brief final scan of your body,
Noticing any points of tension,
Noticing any areas that could use a little bit of attention,
And sending your breath to those areas,
With each inhale expanding,
And with each exhale letting go,
Expand and let go.
And to complete this body scan,
I want you to bring your attention back to your chest,
And I want you to visualize a pinprick of white light in the center of your chest.
This light is beautiful and peaceful and cleansing,
And with every inhale it expands throughout your body,
And with every exhale it flows like a river,
And as you keep inhaling and exhaling,
Expanding and flowing,
This white light starts to fill every limb and fill your body until it starts to extend outside of your body and into the room around you,
And out the window and onto the streets,
And into your community,
And knowing that this white light started with you,
This peaceful beautiful white light is yours,
It's always there,
It's relaxing,
It's calming,
And it fills you with a sense of gratitude and a sense of peace.
And as we complete our body scan,
I'll invite you to start to bring your awareness back to the present moment,
Back to the sounds in your space,
The feeling of your body against whatever surface you're sitting on,
Maybe starting to wiggle your toes,
Wiggle your fingers,
And fluttering your eyes open when it feels right,
And I'll invite you to place your hand on your heart and just say thank you for taking the time to be with your body,
To cultivate this awareness,
And to give yourself some space.
Thank you.
