Welcome to this compassionate body scan.
You're simply here to rest,
To return to your body not as a problem to solve,
But as a home you're learning to love again.
So take a moment now,
Find a position that feels safe,
Soft and supportive.
You might want to lie down.
There's no perfect shape,
Only the one your body wants today.
Let yourself be held by whatever is beneath you.
Let gravity hold your weight.
Let this moment hold your heart.
Breathe in,
Exhale slowly.
Again,
Gently breathing in and exhale completely.
Bring your awareness to the crown of your head,
The place that connects you to light,
Ideas,
The sky.
Thank your mind for all that it holds,
Remembers and tries to understand.
Thank you for thinking,
Dreaming,
Surviving,
Even when it's hard.
Soften the forehead,
Release around the eyes,
Offer thanks to your eyes.
Thank you for letting me see beauty,
Colour and those I love.
To your jaw and mouth,
We offer softening.
Thank you for speaking,
Tasting,
Expressing and holding silence when needed.
The whole crown of our head,
Our face,
Our whole head is in our awareness,
With gratitude and compassion.
Sensing into your neck and throat,
This is the home of your voice,
Your truth.
Thank you for speaking up,
Even when my voice trembled.
Now moving our awareness to our shoulders that often carries invisible weights.
Thank you for bearing what I didn't know how to put down.
You can rest now,
Our neck and shoulders in our awareness,
With deep compassion.
We can imagine our head,
Neck and shoulders bathed.
Our awareness flows through the arms,
The upper arms,
The elbows and forearms.
Noticing any sensation of clothing or connection.
And into our hands,
Holding our hands in awareness.
Thank you hands for holding others,
For creating,
For comforting,
For letting go.
And let you rest now,
Our arms and hands bathed in glowing light.
Deeply held with compassion,
Feeling relaxed and heavy.
We come to the heart space,
This living beating centre.
Maybe you sense its rhythm.
Thank you heart for staying with me through every joy and sorrow you have never stopped trying to love.
Let your heart feel seen as it bathes in healing glowing light.
And now the upper back.
This is where the world leans on us.
The spine,
Our tree of life.
Giving thanks to the back for holding us upright when we feel like falling.
Thank you spine for being the centre of strength and stillness.
Allow the feeling of warm healing light in your back and spine.
And allow the muscles to soften.
Bringing our awareness to the belly.
Tender intuitive space.
Often we judge harshly.
Today we offer unconditional love.
Today we offer love instead.
Thank you belly for holding emotion,
Nourishment and life itself.
Belly to expand and release with every breath.
This glowing light,
Healing,
Warming,
Softens the whole belly.
Warming with compassion and presence.
Awareness to the hips and pelvis.
Pelvic cradle holding so much importance in its nest.
Foundation of movement and stillness.
Thank you for holding power,
For carrying me forward.
Feel the hips warmed with glowing light.
Softening,
Widening and releasing.
We allow gravity to hold them with love and compassion.
Knees and calves,
We thank them for every journey.
For walking us through light and shadow.
Bathe them in healing,
Relaxing light.
To soften with thanks.
To rest.
Into the ankles and feet.
Awareness moves around the soles of the feet.
The toes.
The tops of the feet.
Feet and ankles bathed in warming,
Compassionate light.
Thank you feet for grounding.
For every step towards healing.
For dancing,
For standing.
We feel our feet rest.
We can now allow our awareness to expand to the whole body.
Taking in the whole head,
Neck,
Upper body,
Arms,
Mid-body,
Pelvis,
Legs,
Ankles,
Feet.
Every part seen honoured with warm,
Loving,
Healing light.
Take a moment to bathe in this whole body awareness.
This glowing,
Beautiful body.
We give thanks to the body for staying.
Even when it's not being cared for.
It's never stopped caring.
Allow and feel the whole body receiving this thanks.
No judgement.
Just deeply loved.
Our body is not a project.
It is a place of presence.
It is a home of miracles.
Today we are home in that body.
Taking a deep breath in and letting it go slowly in your own time.
And just resting in presence for a few more breaths.
Just being.
And when you are ready,
Bringing some gentle movement to the fingers and toes.
Returning awareness to the room around you.
And when you are ready,
Opening your eyes.
