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,
Allowing your spine to lift,
Your shoulders to soften.
Today we will practice a body scan.
Taking a full breath in and a long breath out,
Extending your exhalation.
Starting by bringing your attention into your body.
Notice the feeling of the weight of your body on the chair or the floor,
Wherever you are finding yourself comfortable at this moment.
And as you breathe,
Notice how your chest and abdomen expand to allow the air to enter your lungs.
What sensations are you now 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.
Allow your face to soften,
Relaxing the muscles around your eyes and your mouth.
Breathing in,
Breathing out.
Now notice your neck and your throat.
Allow them to soften.
Notice your shoulders and arms.
Feel any sensations as you allow your tension to move from your shoulders down to your upper arms,
The elbow to your forearms,
Wrists,
Hands and fingers.
Noticing any tightness,
Any temperature changes.
Noticing what the fabric of your clothing feels like against your skin.
Continuing to breathe in and to breathe out.
Now bring your attention to your chest and your abdomen.
Feeling the movement in your chest as you breathe.
Breathing your attention to your stomach,
Noticing if your stomach is tense or tight,
And allowing it now to soften.
Noticing the upper back and the lower back.
If you're holding any tension there,
Giving permission for you to release,
Let it go.
Now continue traveling down to your legs,
Your thighs,
Your knees,
Calf and shin,
Your ankles and finally bringing your attention to your feet.
Noticing the sensations of your feet against the floor,
Against the ground,
Or how it feels if you are laying down.
Noticing the air.
Do you feel it?
Or do you notice any weight,
Sense of temperature,
Feeling of energy perhaps present in your feet?
And as you continue breathing in and breathing out,
Now noticing your whole entire body.
From the top of your head all the way down to your toes.
Staying with the sense of your whole body,
With your whole being for a few more deep intentional breaths.
And as we close,
Continue remaining aware of your body as best as you can.
As you finish with three full deep intentional breaths in.
And three long deep intentional breaths out.
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