Welcome to this body scan.
Take a minute to find a comfortable space.
Wrap your legs with a pillow,
Get a couple extra blankets.
Then begin to deepen your breath,
Inhaling,
One,
Two,
Three,
Four,
Exhaling,
One,
Two,
Three,
Four,
Inhaling,
One,
Two,
Three,
Four,
Exhaling,
One,
Two,
Three,
Four.
Good,
Continuing to breathe,
Inhaling to the count of four,
Exhaling the count of four.
Let go of the counting,
Bring your awareness down to your toes.
Imagining your breath can reach all the way down to your toes.
Bring your sending air through your toes,
Almost like you're breathing in through your toes and out through your toes.
Bringing your awareness to the bottom of your feet,
Noticing the inside of your feet,
Bones,
Ligaments,
Muscles.
Maybe noticing tingling,
Buzzing.
Drawing your awareness to your ankles.
Drawing your awareness upwards to the shins.
Noticing how it feels inside the shin bones.
Moving around to the calf muscles.
Noticing what the calf muscles are resting on.
Noticing the kneecaps and the ligaments and tendons behind the knee.
Noticing the tops of the thighs,
The muscles.
Wrapping around to the hamstrings and the back of the thigh.
Taking your awareness to your hip joints.
Understanding what you can about the inside of the hip joints.
Noticing your entire pelvis,
Heavy.
Noticing your awareness to your mid back,
Rib cage,
Wrapping around.
Under blades,
Tops of the shoulders,
Collar bones.
Taking your awareness down the arms to the fingertips.
Holding the fingers,
Be heavy.
Resting the palms of your hands.
Noticing air temperature on your hands.
Noticing what your hands are resting on.
Reaching the wrists,
Forearms,
Elbows,
Biceps,
Triceps.
Back to the top of the shoulders.
Letting go of any tension in the back of the neck,
Front of the neck.
Releasing any tension in the jaw.
Noticing your facial muscles.
Letting the eyes be heavy and the eye sockets.
Letting go of the space between the eyebrows.
Temples around the ears.
The back of the head.
The crown of the head.
Letting your whole body be heavy and relaxed.
Bringing your awareness to breath in the belly,
Rising and letting go.
Rising and letting go.
Bringing your awareness to your breath in the rib cage.
Expanding and letting go.
Expanding and letting go.
Releasing the rise and the fall of your breath in the chest,
Heart area.
Noticing air traveling through your throat.
Into your sinuses,
Through your nose,
And at the tip of your nose.
Breathing in a bit cooler and out a bit warmer.
Letting go of any tension in the back of the neck,
Front of the neck.
Letting go of any tension in the back of the neck,
Front of the neck.
