Hi,
I'm Liv.
Welcome to your body scan practice.
Take a moment to get into a comfortable position.
You can do this practice lying down or seated in a comfortable position.
If you are seated,
I encourage you to place your feet flat on the floor if that is available to you.
I invite you to close your eyes or gaze softly downward if that's comfortable and start to breathe in deeply through your nose and out through your nose.
Body scans are a wonderful way to check in with ourselves and increase focus and awareness and also help to reduce stress.
We will start this body scan at the top of our head and gently scan down the body.
For this practice,
Imagine a warm,
Bright light,
Perhaps it's a ray of sun that's washing over you.
At first,
This light touches the top of your head and helps ease any tension in your mind.
As you breathe,
The light flows down your forehead,
Allows the brow to relax,
And continues down toward your jaw.
The light eases any tension that you may feel in this area.
Continue to watch the light flow down into your shoulders.
As your shoulders roll down and away from your ears,
Exhale to let go of any tightness.
The light flows toward your heart center and your chest.
Give yourself permission to breathe out any stress that you're holding onto here.
Let that light warm your heart.
Take another breath and let the light wash down toward your belly,
Easing any tension that exists in this area.
Allow your next breath to release tightness.
Send the light down toward your hips and on your next breath,
Sink a bit deeper into your seat or the earth beneath you.
Allow this part of you to relax more deeply.
The light flows down your legs to create a sense of levity throughout your entire body.
Check in with yourself here and notice if there's any area of tightness or tension that's lingering.
If there is,
Practice sending this light and this breath toward that part of you.
Breathe in through your nose and exhale to let go of any tension.
I invite you to check in with yourself once more,
Starting at the top of your head and gently scanning down your body.
Notice what feels comfortable and what feels uncomfortable.
If your mind wanders,
Know that that's normal.
You can gently acknowledge the wandering thought and come back to your breath.
For any area of tension or tightness,
See if you can soften through your breath and through that gentle,
Warm light radiating on that part of yourself.
When you're ready,
You can let go of that body scan and come back to your breath.
Check in with yourself here and notice how you feel.
If there is any greater peace or calm in your mind or body,
Soak that up and take that light with you into the rest of your day.
Thank you for taking this time for your mind.
I'm Liv and I look forward to practicing with you again soon.
Be well.
