This is meant to be a gentle,
Comfortable exercise which will take about 15 minutes.
Body scans allow us to increase awareness of our body and befriend our physical sensations.
You can do this seated,
Standing or lying down.
If you feel sleepy at any point,
Open your eyes or sit up straight to encourage more alertness.
To begin,
Find a quiet and comfortable space without distraction.
Find a position that helps you stay alert but comfortable.
Your eyes can be open with a soft gaze on one spot or closed.
Take a moment to settle in and feel your breath or listen to the sounds in your space.
If you choose the breath,
Pay attention to the part of your body where your breath feels most comfortable for you.
That could be at your nostrils,
In your abdomen,
In your chest or in the rise and fall of your shoulders.
Pay attention to that one place and take a few slow breaths,
Feeling your breath.
Let any thoughts you might have fade away.
If your mind wanders,
That's okay.
Gently bring yourself back to the present moment and put your attention on your breath or sounds.
Continue to breathe naturally.
Allow this time to be present to yourself.
Imagine that you and your heart have all the space you need right now.
Tune into your body,
Relaxing your shoulders,
Your jaw and your face.
Take three deep breaths,
Allowing your attention to drop into your body.
Bring your attention to the top of your head and see if you can notice any sensations.
Maybe you feel tingling,
Pressure or tightness,
Perhaps temperature or vibration.
If you don't notice any sensations,
You can notice that too.
Tune into what's present as best you can,
Without judgment.
Anything you feel is okay.
You might feel pleasant,
Unpleasant or neutral sensations.
At any point you are welcome to make gentle contact with any parts of your body that might need reassurance.
That might be placing a hand on your heart,
Your belly or your arm.
Now feel your face,
Your forehead.
Pay attention to your eyes,
Your cheeks,
Your nose,
Ears.
Feel your jaw,
Your chin.
See if you can make room for your experience,
Whatever it is.
Be aware of the back of your head.
Notice your neck and throat.
If your mind wanders,
Gently return your attention to your body.
Bring your attention to your left shoulder and any sensations you notice.
Moving down your left shoulder or your upper arm.
Down through your elbow,
Forearm.
Feel your left hand.
Feel your fingers.
Move your attention to your right shoulder.
Now move your awareness down your upper arm,
To your elbow,
Your right forearm,
Hands.
Feel your fingers.
Now allow your attention to scan your shoulder blades.
Moving your attention to your back.
Give yourself the possibility that whatever you're feeling or not feeling is okay.
Scan your attention down to your lower back.
Take a moment to notice where you are right now and what time of day it is.
Know that you're doing a body scan,
Learning to be with yourself and in the present moment.
Become aware of your chest.
Feel your belly.
Feel your left hip.
Place your attention on your left thigh,
Your knee,
Calf,
Your ankle.
Feel your foot and your toes.
Move your attention to your right hip.
Notice your right thigh,
Your knee,
Your calf.
Notice your foot and your toes.
Now become aware of your whole body.
Allowing your attention to take in your full body all at once.
Consider the following questions silently.
How do you feel right now?
What part of your body was easiest to focus on?
What part was the most difficult?
See if it's possible to slow your experience.
To be okay just as it was.
And now please repeat after me using I when I say you.
May you be safe.
May you be happy.
May you be healthy.
May you be at ease in your heart.
May you know that you are enough.
When you're ready,
Gently open your eyes or lift your gaze and reconnect with the world around you.
