Welcome to the body scan.
This is Rachel with Boldly Unbounded.
Find a quiet and comfortable space to sit or lie down.
You may close your eyes if you feel comfortable.
Then bring your attention to the physical body.
Notice the weight of the body on the chair,
Floor,
Or surface that's supporting you.
Now take a few deep breaths.
Inhale slowly through the nose and out through the mouth.
And as you inhale,
Allow it to bring energy into the body.
As you exhale,
Allow the body to relax into the surface that's supporting you.
Now bring your attention to the feet.
Notice any sensations,
Weight,
Warmth,
Tingling,
Or pressure.
And then slowly move your attention to the ankles and calves,
Noticing any sensations as you go.
Continue to scan the body,
Moving upward to the knees,
The thighs,
Hips,
And stomach.
And just notice any areas of tension or discomfort.
And with each breath,
Imagine the tension melting into the surface below you and allowing the muscles to soften.
Gently bring your attention to the chest,
Shoulders,
Arms,
And hands.
And just notice any sensations in these areas.
Could be tightness or lightness.
And take a few deep breaths to soften these areas,
Letting go of any tension as it melts into the surface below you.
And now shift your attention to the neck,
The throat,
The face,
And the head.
Notice any sensations in these areas.
Could be clenching or relaxation.
And with each breath,
Allow these areas to soften and relax.
Soften your jaw.
Soften your throat.
Soften your face.
Now take a few moments to just sit with the awareness of your entire body,
Noticing how it feels as a whole.
When you're ready,
Take a deep breath,
Exhale out your mouth,
Gently open your eyes,
And slowly bring your awareness back to the present moment.
