Hi,
My name is Martine and in this session we'll be doing a body scan.
We'll focus on the breath and bring our attention to each part of the body.
This will bring more awareness to your feelings and sensations,
Allowing you to become more attuned.
So let's begin.
Taking a deep breath in
and out.
Bring your attention to your feet.
What kind of sensations and feelings can you feel in your feet right now?
Moving through the layers of skin and bone.
And bringing that awareness up from your feet to your ankles and calves
and your shins.
Noticing layers of skin and bone and flesh.
Breathing into these layers.
Notice any colors or shapes.
And bringing this awareness from your calves up to your knees and thighs.
Breathing deeply into these spaces of skin,
Flesh,
Bone.
And bringing your awareness deeper into those layers.
Feeling everything without judgment or criticism.
Then moving your awareness up from your thighs to your hips,
Your pelvis.
See if you can relax into these spaces just a little bit more.
Breathing deep.
Becoming aware of all these layers of skin,
Bone,
Flesh.
Noticing any feelings,
Sensations which come up.
Just really witnessing them and being with them.
Moving that focus from your pelvis and hips up to your stomach and lower back.
What can you feel here?
What can you see?
Breathing deep and long breaths.
Finding spaces which you may not have seen before.
Being curious.
Moving up from your stomach and lower back into the middle of your chest.
The back of your body,
Your heart space.
What can you feel here in the layers?
What do you notice?
Breathing long and deep.
Then bring your focus up from your heart space to your neck and shoulders.
Again,
Relaxing a bit more,
Dropping the shoulders.
Bring your awareness down from your shoulders through to your arms,
Your elbows.
And then bringing your focus up from your heart space to your neck and shoulders.
Again,
Relaxing a bit more,
Dropping the shoulders.
Forearms.
Wrists.
Hands.
And fingers all the way to your tips.
Noticing the energy here.
Following that stream from your tips of your fingers all the way up through your wrists,
Forearms,
Shoulders.
To the head,
The crown.
Feeling all those sensations in your head,
Your shoulders,
Your neck,
Your heart space.
In your face,
Your eyes,
Behind your eyes,
Your nose,
Cheeks,
Mouth,
Lips,
Your ears.
Back of your head.
The top of your head.
Feeling those layers of skin,
Flesh,
Bone.
Connecting all of these parts of you together as one whole.
Remembering your feet again.
And notice how you feel all over your body,
Within your body.
Breathing.
Being.
Taking a deep breath in through the nose.
And out through the mouth.
In through the nose.
Out through the mouth.
In through the nose.
And we're going to hold it for five,
Four,
Three,
Two,
One.
Exhale out through the mouth.
Notice how your body feels.
Giving yourself some space and time to transition from where you have been.
And see you again.
