Go ahead and grab a seat or lay down.
Whatever you need to do so you can make yourself as cozy as possible.
And then when you're ready,
Go ahead and close your eyes.
Starting to find the sensation of the breath.
Feel the breath moving in and out of your ribcage.
In and out of the belly.
And on your next inhale,
Take a deep breath in.
Go ahead and hold that breath for one to three seconds.
And then slowly exhaling.
You can repeat this for a few more rounds of breath at your own pace.
Coming back to the natural breath when you're ready.
We're here and we start to scan the body.
We may notice some resistance or discomfort.
I want you to try to allow those sensations.
So just taking a moment,
Checking in with the body from the top to the bottom.
Noticing what areas have a lot of sensation.
Whether that be physical sensation or maybe there's some emotional quality to it.
Just witnessing here.
Not trying to change it,
But just noticing.
And these sensations that are jumping out at you,
The ones that are the loudest,
We're going to be really brave here and we're going to take a moment.
We're going to let them rise and build.
We're going to lean into these sensations,
Even if they don't feel quite positive.
Continue to breathe as you allow your body to experience the height,
These physical and emotional sensations in your body.
You can always pause the recording here to take some additional time for yourself if you need more time to process.
And it's important here to just come into our natural breath.
Try not to change the breath,
Just allow the body to breathe as it would,
How you're feeling in this moment.
And just watching that breath.
For a little bit.
Watching how that breath moves the body.
I know your only job here is to rest and breathe.
In just a moment,
I'll guide you together through a body scan.
And as we do this,
Just breathing and noticing or visualizing that body part in your mind.
Not really moving it,
Just thinking about it,
Bringing your awareness there.
We're going to start with the left side of the face.
The whole left side of the head and face.
Eyebrow,
Cheekbone,
Jaw,
Left ear,
And forehead.
The whole left side of the face.
And neck,
Left shoulder,
Left chest and upper back,
Left side of the ribcage,
Left arm,
Including the elbow,
The wrist,
The left hand,
Left thumb,
Left pointer finger,
Middle finger,
Ring finger,
And left pinky finger.
The whole left hand,
Left upper body.
Seeing the left side of the belly,
Hip,
And lower back.
The left leg,
Knee,
And ankle.
The left foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
And left pinky toe.
Top of the left foot,
Bottom of the left foot,
The whole left leg,
Lower body,
The whole left side of the body.
Coming over to the right side of the body now.
Splitting your attention to the right half.
Right half of the face,
Head,
And neck.
So having the right eyebrow,
Cheekbone,
Right scalp,
Forehead,
The whole right side of the head,
And neck.
The right shoulder,
The right chest,
And upper back.
The right side of the ribcage,
Right arm,
Elbow,
And wrist.
The right hand,
Pointer finger,
Middle finger,
Ring finger,
And right pinky finger.
The right hand,
Left hand,
And arm.
The right upper body.
Down to the right side,
Belly,
Hip,
And lower back.
The right leg,
Knee,
And ankle.
The right foot,
The right big toe,
Second toe,
Third,
Fourth toe,
And right pinky toe.
Top of the right foot,
Bottom of the right foot,
The right leg,
The right lower body,
The whole left,
Right side of the body,
The whole right side of the body.
And when you're ready,
Noticing both the left and the right side of the body together.
Noticing the whole body.
Noticing the effects of the breath as it moves through the body.
Resting in the breath for as long as you'd like.
