Welcome to this 61 point body scan.
My name is Mary.
This is a short practice of resting.
It's an integrative practice.
You connect the brain with the whole body through awareness.
This body scan has a specific number of points within the body in a specific order that you travel from point to point.
Think of it as a journey through your body.
The more you practice,
The more you can let go of using this recording and make it your own.
This means that any time throughout the day when you're needing a tiny pocket of rest,
You can practice this body scan.
Not while driving,
Not while operating machinery,
But while resting on a train,
Or to top off your lunch break,
Or to sit in your chair during your work day rather than reach for a cup of coffee.
This body scan allows for a lot of creativity.
You are welcome to imagine your awareness taking on the form of colored light,
Bringing colored light through the whole body and into each point.
You can imagine traveling with an element through the body,
Like water,
Washing through the land of the body,
Restoring and renewing like water does.
You can imagine connecting this body scan with your breath.
Each time you inhale,
You travel over to the next point,
And when you exhale,
You softly land into that point in the body.
Let's begin.
Make sure you're comfortable,
Seated where you're receiving the maximum support.
Or,
Lie down where you can fully rest through this practice.
Bring awareness to the space between the eyebrows,
Feeling.
Flow awareness down through the head and the neck and into the base of the throat,
A little hollow between the collarbones.
Flow awareness up over the right collarbone and into the right shoulder and down through the right arm,
Right elbow,
Right wrist,
Out to the tip of the right thumb,
From the tips of the other fingers,
The index finger,
Middle finger,
Ring finger,
Little finger.
Come back to the right wrist,
Elbow,
And shoulder.
Come back to the base of the throat.
Flow awareness up over the left collarbone and into the left shoulder,
Down and through the arm,
Left elbow,
Left wrist,
The tip of the left thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Come back to the left wrist,
Elbow,
Shoulder.
Come back to the base of the throat.
Flow awareness down into the very center of the heart space,
In the middle of the chest,
Right in the center.
Flow out and into the left breast,
Back through the heart space,
And over into the right breast,
And back to the heart space.
Flow awareness down into the very heart center of the belly,
Feeling.
Let awareness flow down into the bowl of the pelvis,
Behind the pubic bone,
And out into the right hip and down through the right leg,
Through the right knee,
Ankle,
And the tips of the right toes,
The big toe,
Second toe,
Third toe,
Fourth toe,
And the fifth toe.
Come back to the right ankle,
Knee,
And right hip,
Back into the very heart center of the pelvic bowl.
Flow over into the left hip,
The left knee,
Ankle,
The big toe,
Second toe,
Third toe,
Fourth toe,
And the fifth toe.
Come back to the left ankle,
And the knee,
And the hip.
Come back into the heart center of the pelvic bowl.
Flow up into the very heart center of the belly,
And upwards into the heart space,
Feeling,
And up into the base of the throat.
And all the way back up into the space between the two eyebrows.
And then feel your whole body.
Feeling the whole land of the body.
Feeling the whole body.
That was the 61-point body scan.
Thank you for practicing today.
