Hello,
Welcome.
My name is Abigail Morrissey,
And today I will guide you through a body scan.
Please find a comfortable seat,
You may even want to lay down.
So find a place that is secure and quiet,
Where you can be undisturbed for the next 10 minutes.
Once you get comfortable,
Close your eyes and bring your attention to your breath.
Notice your inhale and exhale without judging anything,
Just becoming aware of your breath in and your breath out.
Letting go of anything that's happening outside of the room or inside of the room,
Bringing your attention to your body,
To the present,
To the here and now.
Now we'll bring our attention to the top of the head,
Becoming aware of any sensations at the crown of your head,
Moving your awareness down to your third eye,
Your forehead,
Your temples.
Noticing what sensations are present,
Then moving your awareness down to your ears,
Your jaw,
Your mouth and throat,
Again without trying to change anything or create a story.
Becoming aware of the sensations in the head,
Moving down now to the shoulders,
Upper chest.
Noticing and witnessing the sensations present here.
Moving your awareness now down the right arm,
Feeling any sensations in the right elbow,
Forearm,
Wrist and hand.
Becoming aware of any sensations in the fingers,
The spaces in between the fingers,
The palm.
Now moving your attention to your left shoulder,
Moving down the left arm to the left elbow,
Left forearm,
Wrist,
Palm and fingers.
Noticing any sensations in between the fingers,
The tips of the fingers.
Noticing the whole left arm.
Now bringing your awareness back to your chest,
Feeling the front of your chest,
Your ribs,
Heart,
Lungs.
Noticing the back,
Maybe becoming aware of the space in between your back and the floor.
And then moving your awareness down to your belly,
Your low back,
Noticing what is present without any judgment,
Just noticing what is here.
And then noticing your hips,
Your pelvic floor,
Your buttocks,
The groin.
Breathing into this space,
Breathing into these sensations.
And then sending your awareness down to your right leg,
So feeling the sensations present in the right thigh,
Right knee,
Right calf,
Right ankle,
Right foot and the toes.
Noticing the whole right leg.
Now bringing your awareness to the top of the left leg,
Feeling the left hip,
The bones,
Becoming aware of the left thigh,
The left knee,
The left calf and shin,
Ankle and foot.
Becoming aware of all of the toes,
The spaces in between the toes and the soles of the feet.
Now moving your awareness to your whole body,
Scanning your body from the top of the head to the soles of the feet,
Noticing any areas that might have tension or holding and just spending a little more time in these places.
Scanning the spine now,
All the way from the top of your head going down to your root.
Scanning the spine for any sensations or areas of tension or holding.
Without judging,
Just witnessing these sensations.
Take another moment to scan the body and to acknowledge what is present.
If you'd like,
You can say thank you to your body for communicating with you,
For guiding you through the scan,
For supporting you through your day and life.
If there's any part of the body that was particularly loud or had a lot of sensations,
Maybe you'd like to send this part of your body some love,
Letting you know that you hear it,
You love it and you acknowledge the sensations.
When you feel complete,
Return back to the breath,
Noticing your inhale and exhale.
Breathing in and breathing out.
Notice if anything has shifted or changed in your body or in your breath.
You can invite some movement back into your body,
Maybe roll over onto a fetal position.
Then gently press yourself up,
Coming back to a seat.
When you feel ready,
You can open your eyes and return back into the room.
Thank you so much for practicing this body scan with me today.
I'm Abigail Marcy with Shine Wellness,
Wishing you a beautiful day,
Many blessings.
