Welcome to this body scan where we will rotate our attention around the parts of the body,
Feeling into the sensations of the body.
The body can hold all kinds of emotions and sensations.
This body scan practice invites a gentle exploration of the body,
Always working within the limits of what is comfortable for you.
Know that you will always have choices in following the instructions and my voice is simply an anchor for you to return to.
So this is your practice and you can adjust it to your needs,
You can pause at any time and you can also choose to not engage with any part of the body scan that feels too overwhelming.
So start by finding a posture that is comfortable for you,
Sitting,
Standing or lying down,
Whatever feels best for you.
As you do this practice you can choose to keep the eyes closed or open,
So if you're not comfortable with closed eyes just keep a soft gaze.
And as I name the parts of the body just allow yourself to feel the sensations that come from that part of the body,
Welcoming the sensations just as they are as best you can.
So let's start by sensing the parts of the body that are supported right now.
Notice contact between the body and the floor or the chair or whatever is beneath you.
Notice that feeling of support.
And now feel the breath move through the body.
Take a moment just to notice how you are feeling right now without having to judge or change anything.
It's okay if you're feeling or noticing a lot and it's okay if you're feeling or noticing nothing at all.
Whatever is here is okay.
And now start by bringing your attention to the feet.
Taking some time just to notice the sensations of your feet touching the floor or the surface beneath you.
Perhaps bringing particular attention to the toes and then letting that awareness spread through the entirety of the feet.
Noticing what's here,
Warmth or coolness,
Tension or relaxation.
And now on your next out-breath gently bring your awareness to the ankles and the lower legs and what sensations do you notice here?
You might find the mind judging or commenting on what is here.
Just rather taking some time to feel into the lower legs,
The ankles.
And now taking time just to shift your attention to the region of the knees.
Noticing the fronts of the knees,
The backs of the knees,
Perhaps some sense of the inner workings of the knees.
And on your next out-breath allowing that awareness just to find its way into the region of the thighs.
Can you notice the weight of the legs resting on the support that you're on?
Can you notice warmth or heaviness,
Coolness?
Giving yourself space to notice without having to change a thing.
And now move your awareness to the region of the hips and the pelvic basin.
And if you like just taking some time just to gently breathe with this area.
And as you breathe out allowing your awareness to move into the region of the lower back and the belly.
Sometimes we can hold a lot of tension in the lower back and in the abdominal region.
So just noticing how it feels.
Perhaps noticing how the breath moves with the abdominal region.
And now moving attention into the region of the chest and the upper back.
Perhaps noticing the rise and the fall of the chest with each breath.
Noticing if there's any heaviness or tightness,
Just seeing if you can allow your awareness to hold what's here.
Allowing the awareness itself to create some space.
When you're ready,
Bringing your awareness now to shoulders,
Upper arms,
Elbows,
Right the way down to the hands.
You might notice sensations of temperature,
Tingling,
Tightness,
The body scan is an opportunity just to notice what's here with kindness.
Inviting your awareness now to the region of the neck and the throat.
Noticing how this part of the body feels.
It's our area where we often give voice.
You might notice if the throat feels open or closed.
Now bringing your awareness to the region of the face and the head.
Can you notice the sensations in the forehead,
The eyes,
The sides of the eyes,
The cheeks,
The face,
The upper lip,
The lower lip.
We can spend so much time expressing through the region of the face now,
Just allowing your awareness to hold the face in a soft,
Relaxed expression.
And now when you're ready,
Just inviting your awareness to expand all the way through the body from the top of the head right the way down to the soles of the feet.
And letting your awareness spread from the tips of the toes right back up to the top of the head.
Noticing how your body feels as a whole now.
Reminding yourself that there's no right or wrong,
Just giving yourself space to be aware of the body as a whole.
You might feel the gentle rhythm of the breath as it moves through the body.
When you're ready,
You might want to take a full deep breath in and a slow releasing breath out.
Acknowledging yourself for having taken this time with the body however it has been today.
And if you like,
You can wriggle the fingers,
The toes,
Stretching the body,
Allowing the eyes to open whenever it feels right for you.
And perhaps even thanking yourself for taking this time.
