Welcome to your body scan.
Go ahead and get comfortable where you are,
Whether seated or lying down.
Just feel your body upon your surface.
Notice the weighted points.
And take a couple breaths here,
In through the nose and out through the mouth.
Another one just like that.
You might yawn or swallow the spit that's in your mouth to activate your parasympathetic nervous system.
And just really do what you need to do to settle in.
If it feels safe,
You might close your eyes.
And prepare for the body scan by bringing all of your attention into your right big toe.
Your second toe.
Your third toe.
Your fourth toe.
And the pinky toe of your right foot.
Awareness into the sole of the foot and the arch of the foot.
The top of the foot and your ankle.
Notice now the ankle all the way to the toes of the right foot.
Notice awareness,
Sensation.
Start to move up into your shin.
Your right calf.
The back of your right knee.
And the front of your knee.
Notice your body from your right knee down to your toes.
Move up into your thigh.
Into the right buttock and the right hip.
And then feel your whole right leg from the right hip down through the knee and into each toe.
Move now to your big left toe.
Next toe.
The middle toe.
The fourth toe.
And the pinky toe of your left foot.
Into the sole of your left foot.
The arch of your left foot.
The top of the foot.
And into the whole ankle.
Notice the entire left foot from the ankle to the toes.
Moving up to the shin of your left leg.
The calf.
Behind your left knee.
And the left kneecap.
Feel into everything from the left knee down through the foot into each of the toes.
Move up into your left thigh.
Your left hip.
Your left buttock.
And then all the way from your left hip down through the knee into the foot and out of each left toe.
Now feel into both legs together.
Move up into your waist.
Your belly.
Your ribcage.
Your chest and collarbones.
And then into the low back.
The middle back.
The upper back and shoulders.
Your torso.
All the sensation in your torso.
Move into the right shoulder.
And down into the upper right arm.
The bicep and the tricep.
Your right elbow.
And then into the right knee.
And the right forearm.
The palm of the right hand.
The back of the right hand.
The right thumb.
Pointer finger.
Middle finger.
Ring finger.
Pinky finger.
And the spaces between the fingers.
The whole hand.
The whole right hand.
All the way back up through your elbow and to your right shoulder.
Feel the entire right arm.
Now pull your awareness into your left shoulder.
The upper left arm.
Bicep and tricep.
The left elbow.
The forearm.
And into the left hand.
The palm of the hand first.
And then the back of the hand.
The pinky finger.
Ring finger.
Middle finger.
Pointer finger.
And thumb of the left hand.
And the spaces between the fingers.
And the entire left hand.
The left wrist.
And moving up through the elbow into the left shoulder,
Feeling the shoulder down to the fingers.
The left arm.
Now transfer your awareness to the base of your neck.
The little divot at the base of the neck.
The whole neck.
The back of your head.
The top of your head.
Your right temple.
Your left temple.
And both temples together.
Your right ear.
Your left ear.
And both ears together.
Now bring awareness to your face.
Starting first at the chin.
Moving up into the lips.
Feel your teeth and the space between your teeth.
Your tongue at the root of your throat.
The whole mouth.
Moving to the nose.
The right nostril and the left nostril.
Moving to the right eye.
And the left eye.
Both eyes together.
Your brow and forehead.
The face.
The whole face.
And now the whole head as one big orb of sensation.
The whole body,
From the top of the head to the tips of the fingers and the tips of the toes.
And just notice any sensations that come up for you.
Bring attention back to your breath.
And how the ribcage expands and contracts with each inhale and exhale.
Take your time coming back to your room.
Maybe open the eyes and take a big stretch.
And I hope you have a wonderful rest of your day.
