This is an 8 part body scan which can be done lying down or sitting in a chair.
Making sure you're comfortable and connecting with your natural soothing breathing rhythm.
And then drawing attention down to the toes of both feet.
On your next in-breath,
Scanning up over the feet,
The shins and resting attention at the knees.
And on the out-breath,
Softening and relaxing the feet and the calf muscles.
With the next in-breath,
Bringing attention up from the knees,
Over the legs,
To the hips and the pelvis,
Resting at the waist.
On the out-breath,
Softening the buttocks and the muscles of the thighs.
With the next in-breath,
Bringing awareness up from the waist,
Over the belly,
The chest,
Up the arms to the shoulders and the throat.
And gently resting the back on the out-breath,
Feeling the shoulders softening into the torso.
As you inhale now,
Shifting attention over the face and the scalp.
And on the out-breath,
Feeling the forehead smoothing and the jaw softening.
With the next in-breath,
Resting attention at the crown of the head.
And with the exhale,
Scanning back down,
Softening the face,
The jaw and the neck.
Taking the next inhale with the tension at the throat.
And then exhaling down over the shoulders,
The chest,
The back and down to the waist.
As the next breath draws in,
Filling the belly,
Feeling it expand.
And on the exhale,
Scanning down over the buttocks,
The thighs and down to the knees.
With the closing in-breath,
Resting the attention on the kneecaps.
And then allowing the out-breath to scan the awareness over the shins and the calf muscles and the feet.
Ending at the toes,
Where we began.
