So to start this practice,
Finding a comfortable posture,
Whether that's seated upright or possibly lying down.
And just starting to notice where you can feel your breath in your body right now.
Noticing if you can feel the rise and fall of your abdomen.
Maybe you can feel the slight rise and fall in your chest.
Or maybe you can feel the slight inhale and exhale in your nose.
And just starting to tune in to what you can feel.
Not trying to change anything quite yet.
And today we're going to do a short body scan.
So starting to notice the bottoms of your feet.
Only the bottoms of your feet.
As if they're the only part of you that exist in this moment.
And see if you can start to notice any sensations there.
Are they warm or cool?
If you have socks on,
Can you feel the fabric against your feet?
Or if they're planted on the ground,
Can you feel that sensation of them being next to something?
And then starting to notice the toes,
The ankles,
And the heels.
And noticing the shins and the calves.
And as we continue on throughout the body,
If there's any sensations that become too much,
Maybe coming back to the breath as an anchor.
Or possibly just staying with the original sensation.
So if a story comes along about how you broke your toe,
Letting that story go.
So starting to notice your knees and the backs of your knees.
Noticing your thighs and your hamstrings.
Noticing your hips and letting them fall heavy where they are.
Being supported by the ground beneath you.
Coming forward to your abdomen.
Starting to let every muscle in your stomach start to relax and soften.
Noticing if you were holding or gripping it before.
And then starting to notice the low back.
The mid-back.
The upper back.
Starting to notice the left shoulder,
Down the left upper arm,
Elbow,
Forearm,
Wrist,
Until you make your way into your left hand.
And letting it completely soften and relax.
Starting to notice now your right shoulder,
Down your right upper arm,
Elbow,
Forearm,
Wrist,
Until you make your way into your right palm.
And letting that also soften and relax.
Starting to notice the low ribs.
Moving to your chest and your heart.
And then if you feel healthy today,
Starting to notice what it feels like for your lungs and your throat to feel healthy.
Usually areas we only notice when we feel sick.
Starting to notice the neck,
The jaw,
Maybe letting the jaw relax slightly.
Noticing your mouth,
Your cheeks,
Your nose,
Your left eye,
And then your right eye.
Your forehead.
And finally the top of your head.
And then taking a nice deep inhale here,
Feeling every sensation all at once.
And on a deep open mouth exhale.
Letting those sensations be.
And for these next few moments,
Starting to let your mind relax,
Your body fully relax.
Letting your consciousness awaken.
And being here and fully present.
For a short meditation.
Here.
And slowly,
Starting to let your breath consciously come back into your body.
And for three breaths,
Letting your abdomen fully rise,
And then fully fall.
Starting to notice your feet once more.
Noticing your hands.
And then whenever you feel ready,
Starting to rub your palms together in front of you.
Creating a bit of heat,
A bit of warmth.
And if it feels okay,
You can place your palms over your eyes,
Letting the muscles in the eyes relax and soften.
And then you can gently sweep down your face,
Down your arms,
Down your chest.
Thank you so much for being here with me today.
Namaste.
