Hello and thank you for listening.
Today we're going to do a twist on the body scan.
So please find a way to get comfortable.
As always,
That can be seated,
Reclined,
Whatever works best for you.
Now just take some nice deep breaths.
Breathing in and out.
Breathing in and out.
With the next out breath,
Just gently close your eyes if you're comfortable or let your gaze soften.
Starting to feel the weight of your body.
Starting to notice the points of contact of your feet on the floor or your back against your bed,
Your hands and arms resting in your lap or in the chair.
Maybe notice any sounds.
Just bring to mind any physical senses settling back into the space around you.
Now just bring the attention a little bit more towards the body.
As you scan from head down to your toes,
Notice any areas that feel particularly comfortable or maybe uncomfortable.
Build a picture of how your body feels in your mind.
And all you need to do is notice if there's any particular mood or sensation that might be around right now.
Now gently shift your focus to the rise and fall of your breath.
Wherever it feels strongest in your body.
Your belly,
Your chest,
Your nostrils.
As you become increasingly comfortable in following the natural rhythm of your breath,
I'd like you to imagine a steady flow from above your head.
It flows almost like liquid sunlight.
It's very smooth.
It's very warm.
It's clear and it is bright.
It's almost like taking a mental shower.
It flows down through the top of your head into the body,
Traveling all the way down.
It's going to fill the body up as though it were a container,
Melting away any tension,
Any discomfort.
All you need to do is follow it as it travels down throughout your body,
Sliding down towards your feet.
You're just feeling it as it fills up the toes,
One at a time.
Mentally acknowledging each toe as it goes through.
As it goes through,
As it starts to travel through the feet,
The heels,
The ankles,
And continues to fill you up towards the knees,
It is melting away any tension.
Just keep focusing on the spaciousness,
Brightness,
Warmth as it continues to fill up the upper half of the legs towards your hips and your pelvic area.
Continue with this idea of the steady flow coming into your body,
Pouring into you,
And melting away any tension.
As it continues through the trunk of your body,
Now your lower abdomen,
Your stomach,
Your low back,
And up towards the diaphragm,
Melting away any tension in those areas.
It will continue filling up through your chest and your upper back,
All the way to the tops of your shoulders.
At your shoulders,
It starts to pour down both arms and towards the elbows and the hands,
And now fills up one finger at a time,
One finger at a time,
Then your hands and your wrists.
Again,
Feel the light filling your arms up towards your elbows and towards your armpit,
And finally to the top of your shoulder again.
It is melting away any tension at all.
All of this tension melts away as this light continues to travel now up through the base of your neck,
Through your throat,
Into your jaw,
All the muscles around your mouth,
Around your eyes,
Until it gets to the very top of your head.
Even though your entire body is now full of that very spacious,
Clear feeling,
It still continues to flow downwards.
Rest your mind in that space.
Let go of any focus for a moment,
And just allow your mind to rest in that flow.
Now,
Bring your attention once again to your physical body.
Start to feel the weight of your body.
Those points of physical contact,
Your feet with the floor,
The backs of your legs with the chair,
Or the whole back of your body against your bed or the floor.
Start to notice any sounds around you.
Can you smell anything?
Bring yourself back into the physical space around you.
Open your eyes,
Or focus your gaze once again to anchor yourself back into the room.
Whenever you're ready,
Slowly get up and resume or start your day.
Thank you again so much for listening,
And stay kind.
