Welcome to this body scan practice.
I encourage you to lay flat on your back.
Otherwise sit balanced on your sit bones.
Find a comfortable position.
There is no right or wrong here.
Gently close your eyes.
Straighten your spine.
Pull your shoulders back and down.
Tuck your chin back towards your spine to lengthen your neck.
Now I invite you to come inward with me.
All there is to do is listen to my voice and observe your breath.
Take a moment to notice your breathing.
Is it through your nose or mouth?
Is it shallow or deep?
Slow or fast?
Smooth or rough?
Do you tend to push it or hold it?
On your next inhale I invite you to take the deepest breath you've taken all day.
Through your nose,
Inhale,
Filling your abdomen,
Chest and collarbone.
Hold.
And with control,
Exhale through your nose.
Pull your abdomen towards your spine to get all the air out.
Inhale fully.
Exhale completely.
Inhale fully and bring awareness to your head.
Slowly exhale as you release your forehead,
Eyebrows and ears.
Inhale completely.
Bring your awareness to your neck.
Slowly exhale as you release your jaw and tongue.
Inhale fully.
Slowly exhale as you release your shoulders and your collarbone.
Inhale completely and bring your awareness to your arms.
Slowly exhale as you release your arms all the way down to your fingers.
Inhale fully and bring your awareness to your abdomen.
Slowly exhale as you release your sides and your stomach.
Inhale fully.
Notice how you feel.
You may feel expansive,
You may feel light.
That's because you are.
Remember that your physical body is the 3D vessel for you.
Inhale completely and slowly exhale as you release your hips into the floor.
Inhale and bring awareness to your legs.
Slowly exhale as you release your legs all the way down to your feet.
Inhale deeply and fill up your whole body.
Exhale and release into the floor.
Look inside and see how you feel.
Where are you?
Inhale and feel your breath fill your whole body.
Exhale and release into the floor.
And now I invite you to bring your awareness back to the physical world.
Bring your attention to your body.
Where your body contacts the floor or chair beneath you.
And bring your awareness back to your presence in the room.
Wiggle your fingers and toes.
And whenever you are ready,
I invite you to slowly open your eyes.
