Welcome to this compassionate body scan practice.
So taking some time to really find a comfortable position.
Which might be lying on the floor on your bed or just reclining.
So anywhere that feels really safe and comfortable for you for the next few minutes.
And allowing your head to rest on a pillow or cushion.
And maybe something to support the back of your knees.
And having her shuffle around and then.
.
.
Bringing your body to stillness.
And taking three easy breaths.
And knowing that you have the option to come back to the breath at any time.
And now inviting you to bring one or both of your hands and placing them around your heart.
And just noticing.
What that gesture feels like.
And you can leave your hand or hands there for as long as you wish during this practice.
And as we go through this practice,
I'm going to invite you to bring a warm-hearted attention.
To different areas of your body.
A sense of curiosity and exploration,
Perhaps.
And noticing if you feel a sense of ease or well-being.
You bring a sense of appreciation for what you're experiencing.
Noticing,
Too,
If there are any judgments.
Or unpleasant sensations.
And perhaps you can let your heart soften.
In sympathy for the struggle.
And maybe placing your hand on that part of the body as a gesture of support.
And imagining warmth and kindness.
Flowing through your hands and fingers into your body.
So having a sense of the whole of your body.
Lying or sitting here.
And feeling into the center of your body.
The rise and fall of your belly.
And then as if you are dropping a petal.
Into a still pool of water.
Allowing your ripple of attention to flow down.
A little to the soft belly.
Rising and falling with with the breath.
And noticing what it feels like to allow this movement to happen on its own.
And sensing two into the lower back.
And allowing that ripple of attention to go down through the lower half of your body.
The hips.
The thighs.
To the knees.
The lower legs.
The shins and the calves.
To the feet.
Noticing if they are warm or cool.
Aware of the toes.
And feeling that ripple of awareness in the lower half of the body.
And with it,
There is a flowing sense of kindness.
Or tenderness.
Towards your experiences.
Extending a sense of gratitude towards those experiences,
If you wish.
And allowing the absence of any of these sensations to be just as important as their presence.
And then allowing your attention to come back.
To the center of your body.
And feeling the movement once more.
Of the soothing sensations of the breath.
And then dropping that pebble.
Into a pool of still water.
And this time.
Allowing the waves.
The ripples of awareness to go upwards.
To your ribs and shoulders.
Feeling the sensations.
At the tops of your arms.
Down through your elbows.
Your forearms and wrists.
And sensing into your hands.
And noticing where they are resting.
Are they still on your chest,
Your heart?
Hola.
The floor,
The bed.
Peeling the fingers.
The thumbs.
Palms of the hands.
And then allowing that ripple of awareness to come up.
Through your arms.
To your shoulders.
Your neck.
Feeling the throat.
The breath coming in and out.
And sensing the weight of your head.
Perhaps resting on a cushion.
Surrendering the weight of your head to the surface beneath it.
Being held by the surface.
And remembering that as you go through this practice,
If you feel uneasy in any part of your body,
Just moving your hand to bring comfort.
Ease.
And now sensing into your face.
Bringing a softness to your face.
Allowing any tension to melt away.
Down to the surface beneath you.
And bringing your attention slowly back down your body.
To the centre once more.
And feeling the breath.
And then expanding those ripples of awareness.
On the center of your body.
To the whole of your body.
You're back.
Arms,
Legs,
Feet.
Hans.
So lying here right now.
With a sense of kindness.
And self-compassion.
And just lying here staying.
For as long as you wish.
And whenever you are ready.
Slowly easing yourself back up to sitting.
In your own time.
Taking care.
Thank you.
