So with a body scan.
Letting yourself first find a comfortable position laying down.
If you need to make any shifts or adjustments,
Be kind to your body and do so.
And noticing how your body right now.
Is held and supported by the floor.
Or the couch or whatever you're laying on.
Bringing your attention to the points of contact,
Like your heels.
Cabs your hips and bottom.
Mid,
Upper back.
Shoulders.
Your arms down by your sides,
Hands and elbows.
And the back of head.
And now these points of contact,
How you're.
Gently,
Kindly supported by the surface you're laying on.
And really don't need to exert any effort.
In this moment as you're surrendering into the support.
And with this Surrendering.
Bringing your attention to body breathing.
This slow,
Gentle moving of the air in and out.
With each inhale.
And ejacial.
Not needing to manipulate or change breathing,
Trusting body will.
Take care of itself.
Breathing is needed.
At any time during this exercise.
If mine begins to spin off and travel.
Letting this gentle.
.
.
Movement with breathing.
Call you back into body in this moment.
So now trusting body will breathe as needed,
Moving your attention down your torso.
Down your right leg.
And down into your right toes and foot.
Filling your attention with whatever sensations there are to be found within the muscle,
Bone,
And tissue.
Of right toes and foot.
Maybe there's some tension or tingling.
The air moving.
On the skin of your toes and foot.
Noticing what is within in this moment.
And weather these sensations.
Are found anywhere in the continuum of pleasant to unpleasant greeting them in the same way.
Noticing,
Receiving these sensations in the moment.
With your next in breath,
One more moment being with sensations in right toes and foot.
And as you breathe out,
Moving your attention now up into your right calf from the knee down.
Turning towards,
Opening to,
And receiving whatever sensations there are to be found.
And the muscle,
Bone,
And tissue of right calf.
Noticing mind's tendency maybe to begin to label or analyze.
And recognizing this is what mine does.
And in this moment,
Shifting into more of a receiving mode,
Just receiving those sensations found in the right calf.
With your next in-breath,
One more moment being with sensations in the right calf.
And as you breathe out,
Moving your attention now up into.
.
.
Right hip and thigh.
Turning towards,
Opening to,
And receiving whatever sensations there are to be found.
In the muscle,
Bone,
And tissue of right hip and thigh.
Sometimes we find with certain regions of the body,
There's really no sensations to be found,
To be experienced.
And when you do encounter that,
That's simply one more experience to notice,
To receive,
The void or absence of sensations.
Reading that,
Receiving in much the same way.
You're receiving more tangible sensations in this moment.
With your next in-breath,
One more moment being with sensations in right hip and thigh.
And as you breathe out,
Now moving your attention across pelvis,
The bony bridge from right to left.
Down your left leg.
And all the way down into your left toes and foot.
Turning towards,
Opening to,
And receiving whatever sensations there are to be found.
Within the muscle,
Bone,
And tissue,
Left toes and foot.
Breathing.
.
.
Receiving the unfolding sensations.
Letting go of any expectations or judging or striving and simply being with sensations as they are.
Next in breath,
One more moment with sensations in left toes and foot.
And as you breathe out,
Now moving your attention up into left cat from the knee down.
Turning towards,
Opening to and receiving whatever sensations there are to be found.
Within the muscle,
Bone,
And tissue of left calf.
Breathing.
Receiving.
Letting go.
My name be.
Next in breath,
One more moment being with sensations,
The left calf.
As you breathe out,
Moving your attention now up into left thigh and hip.
Turning towards,
Opening to,
And receiving whatever sensations there are to be found.
Than the muscle,
Bone,
And tissue of left.
Thigh and hip.
Breathing.
Receiving.
Letting go.
Letting be.
Next in breath one more moment being with sensations in left thigh and hip.
As you breathe out,
Moving your attention now back into the pelvis.
This bony bridge and foundation within our body.
And also the location of organs of elimination,
Reproduction,
And pleasure.
Turning towards,
Opening to,
And receiving whatever sensations are found within the region of pelvis.
Sometimes with certain regions,
Maybe our mind begins to spin a story or memory.
That's okay,
Letting mind do what it does,
Noticing that tendency.
And when you can,
Letting breath invite you back into body and back into the region.
Next in breath,
One more moment.
Bringing your attention into pelvis.
And as you breathe out,
Moving your attention.
Up into the region of abdomen.
This region that has.
Core muscles and front wrapping around back to spine.
And the home of the organs of digestion.
Turning towards opening to and receiving whatever sensations are found within the region of the abdomen or belly.
Breathing.
Receiving.
Let it go.
I didn't mean.
.
.
With the next in breath,
One more moment being with sensations within belly.
And as you breathe out,
Moving your attention now up across diaphragm and into the region of chest.
Region that has the bony sternum in front.
Ribs wrapping around and back to spine.
A region containing the organs of respiration and circulation.
Turning towards opening to and receiving whatever sensations there are to be found within the region of chest.
If you find with any region that there is some.
Discomfort or distress,
Simply noticing that arising.
Reading that as well.
If needed,
Coming back to body,
Breathe in to recenter,
Reground,
Refocus.
With your next in breath,
One more moment being with.
In the region of Chesk.
As you breathe out,
Now moving your attention across your shoulders,
Down your arms.
And into the region of forearms,
Hands,
And fingers.
Turning towards,
Opening to,
And receiving whatever sensations there are to be found.
Than the muscle,
Bone,
And tissue of forearms,
Hands,
And fingers.
Breathing.
Receiving.
Let it go.
I didn't be.
Thank you.
Bye.
With your next in breath,
One more moment being with sensations within forearms,
Hands,
And fingers.
And as you breathe out,
Moving your attention up into shoulders and arms.
Turning towards opening to and receiving whatever sensations there are to be found within the muscle,
Bone,
And tissue of shoulders and arms.
Breathing.
Receiving.
Letting go.
Why didn't it be?
With your next in-breath,
One more moment being with sensations within shoulders and arms.
As you breathe out,
Moving your attention now to the entire span of spine.
Beginning down in the low back.
Rising up.
We're made by.
.
.
Rising up through neck and arriving at skull.
Turning towards opening to and receiving whatever sensations there are to be found.
Within the muscle,
Bone,
And tissue of spine.
Sometimes this region may have some history or stories of injury or Amen.
If those stories arise,
Just noticing the story.
And then coming back to the sensations to be found in this moment within the spine.
With your next in breath,
One more moment.
Being with the region of spine.
And as you breathe out,
Now moving your attention up into the region of head and skull,
Rising up the back of head.
Then around the sides.
Around ears and jaw and mouth.
Rising up face across nose and eyes.
Cross temple and forehead.
Arriving at crown,
The top of head.
Turning towards opening to and receiving whatever sensations there are to be found within.
This region of head and skull.
With your next in breath,
One more moment being within this region of head.
So you breathe out.
By letting go.
And now with each breath.
Expanding your awareness.
To include your whole body from head to toe and fingertip to fingertip.
Turning towards,
Opening to,
And receiving.
Experience of body in this moment is whole and complete.
And again,
If you find.
.
.
Mind chatter,
Questioning,
Doubt.
Otis Mine's Tendency.
And inviting yourself back in to experience body as whole and complete in this moment.
Now coming back full circle to body breathing in this moment.
Just noticing what was this experience like of shifting from doing and going and tasks.
And simply arriving home back in body in this moment.
What was its experience like?
Maybe a little bit of gratitude for.
Practicing this exercise.
Our amazing bodies and all that our bodies can do for us.
When you're ready.
Slowly bringing some movement back into body.
Opening eyes,
Receiving your surroundings.
When you're ready,
We'll come back together in session.
