Welcome everyone.
Let's begin by taking a moment to allow your body to settle into a comfortable position.
You may close your eyes or keep them slightly open,
But just allow your spine to lift,
The shoulders to soften.
Today we're going to practice a body scan.
Take a full breath in and a long breath out.
Begin by bringing your attention into your body.
Notice the feeling of the weight of your body on the chair or the floor or wherever you are.
And as you breathe,
Notice how your chest and your abdomen expand to allow the air to enter your lungs.
What sensations are you aware of?
And as you exhale,
Bring awareness to the stillness and notice the sense of relaxing more deeply.
Now bring your attention to the top of your head,
Noticing any sensations in the scalp.
Down the back of the head,
To the sides,
To the face.
Notice your jaw.
If you're holding any tension in your jaw,
Release that now.
Let the face be soft.
Relax the muscles around your eyes and your mouth.
Breathing in,
Breathing out.
Now notice your neck and your throat.
Let them be soft.
Notice your shoulders and your arms,
Feeling any sensations as you allow your attention to move from your shoulders down to your upper arms,
The elbow to your forearms,
Wrists,
Hands,
And fingers.
Notice your chest breathing in and out and your stomach rising and falling.
Bring attention to your right leg above your knee.
Soften and relax your lower leg,
Your ankles,
Your feet.
Now your left side on your left leg.
Relax the upper part of the leg above the knee.
Let anything go in the lower leg,
The ankle,
The foot.
Breathing in and breathing out.
Gently open your eyes or lift your gaze.
Look around you.
And go about your day.
Thank you,
My friends.
