Welcome to this body scan.
This body scan is meant to help you activate your rest,
Digest,
And heal system by tuning inward.
To begin,
Find a comfortable place to lie down on your back and getting as comfortable as possible.
That may mean extra blankets and pillows or an eye covering.
It may be helpful to build yourself a cocoon-like structure with blankets.
Anything that helps you really sink in to this moment here with yourself.
Shifting around and wiggling a bit.
Noticing where you can get just a bit more comfortable.
Taking a deep breath,
Inhaling,
And as you exhale,
Take the awareness down to the toes.
Sensing all you can about the toes.
Maybe tingling or numbness.
Bringing the sense of kindness and non-judgment to the toes.
Taking your awareness to the big toes on both sides.
Sense what's touching the big toes and noticing whatever you can now about the rest of the toes on both sides.
Sensing the spaces in between the toes and the temperature.
Gently moving awareness to the bottom of the feet.
Sensing the arches of the feet,
The outer edges,
The heels,
And what the heels are resting on.
Drawing your awareness to the top of the feet now.
And then sensing whatever you can about the bones and muscles of the feet.
The sense of kindness and non-judgment.
Gently moving awareness to the inside ankle bones on both sides and the outside ankle bones.
Sensing the Achilles tendon in the back.
Drawing awareness up to the calf muscles.
Sensing what the calf muscles are touching.
Beginning to notice the shin bones on both sides.
You may notice a subtle buzzing.
If not,
That's okay.
Noticing the kneecaps on both sides,
Knee joints,
Back of the knees where the tendons and ligaments meet here.
Sensing the back of the thighs,
The hamstrings,
The top of the thighs,
The quadriceps.
Sensing deep inside the hip sockets on both sides.
Sensing the entire pelvis best you can.
The entire pelvis resting here.
Letting go of any holding or grasping.
Allowing the pelvis to relax.
Gently moving your attention to the belly.
Sensing how the belly is moving with the breath.
As you breathe in,
Belly expands a bit.
As you breathe out,
Belly softens a bit.
Sensing the movement of the breath here in the belly.
Gently beginning to notice the internal organs of the belly.
The sense of kindness and non-judgment.
If it's hard to notice,
You can imagine your awareness on these organs like a warm glow.
Moving awareness to the ribcage,
The front,
Sides,
And back of the ribcage.
And then getting a sense of the low back.
Scanning up to the mid-back and shoulder blades.
Sensing the space between the shoulder blades.
Noticing the tops of the shoulders,
Allowing them to soften and relax.
Sensing the collarbones on both sides.
Getting a sense of the heart space,
Chest area.
Noticing the movement of breath here.
The expansion of the breath in the chest and the softening of the breath in the chest.
Gently getting a sense of the shoulder joints on both sides.
Gently drawing awareness down both arms to the fingers and thumbs.
Maybe a subtle buzzing or tingling.
We're just sensing the temperature of the fingers and thumbs,
Or the air on them,
Or what they are touching.
Sensing the spaces in between the fingers and thumbs.
Sensing the palms of the hands,
The backs of the hands,
The wrists,
Forearms,
Elbows,
Biceps,
Triceps,
Tops of the shoulders,
Back of the neck,
Front of the neck,
Throat space,
Lower jaw,
Allowing the jaw to relax fully.
Upper jaw,
Upper teeth,
Roof of the mouth,
Lower teeth,
Under the tongue,
The tongue,
Inside of the left cheek,
Inside of the right cheek,
Lower lip,
Upper lip,
Nose,
Space between the eyebrows,
Allowing the space between the eyebrows to soften.
Sensing just the left eye,
Sensing just the right eye,
Sensing both eyes together,
Sensing the left side of the face,
The right side of the face,
And the whole face.
Sensing the left ear,
The right ear,
And both ears together.
Sensing the left inner ear,
The right inner ear,
Both left and right inner ear together.
Sensing the left side of the head,
The right side of the head,
Both sides together.
Sensing the back of the head,
And the crown of the head,
Getting a sense of the brain best you can.
Sensing the left side of the brain,
The right side of the brain,
And the whole brain.
Sensing the left side of the body,
The right side of the body,
And the whole body,
The whole body resting here.
See if you can just allow the stillness to be here.
Do nothing,
Just be.
Allowing the deeply restorative silence to be here.
Do nothing,
Just be.
Thank you for meeting me here today.
Namaste.
