Find a quiet and comfortable place where you won't be disturbed.
Sit or lie down in a relaxed position.
If you choose to sit,
You can use a chair or even sit against a wall if it's more comfortable.
Just make sure that you are in a position where you can feel both comfortable and alert.
And start by closing your eyes and taking a deep breath in through the nose.
Hold your breath for a moment and exhale through the mouth.
And do this for three more breaths.
Inhale.
Allow your abdomen to rise as you fill your lungs.
And exhale,
Releasing any tension,
Any stress.
Two more,
Inhale.
And exhale.
And one more,
Inhale.
And exhale.
Now slowly start to bring your attention into your body.
To bring your attention is simply to notice whatever sensation is there.
And sensations might include feelings of pressure or temperature,
The points of contact of your body with the floor,
Tingling,
Itching,
Aching.
It could be the light touch from the air currents or warmth or coolness.
Or it could even be tension or pain.
Anything that your body might be feeling or sensing right now.
And start by directing your attention to your toes,
Focusing on the sensations in your toes.
Notice if there's any tension,
Any warmth,
Any coolness or any other sensations that you can perceive in your toes.
On the right toes,
On the left.
Feel how they touch the clothing or the floor.
And just take a moment to breathe into your toes,
Allowing for any tension to release.
Just breathe in.
And breathe out.
And gradually move your attention up to your feet and observe the sensations on your feet.
Observe the touch of the feet and the floor,
Bringing your attention into the right foot.
Observing without judgment if there's any tension,
Anything,
Any pain,
Any itching.
Observing also the left foot,
Just feeling all the weight of the foot against the floor,
Whatever surface you're sitting on.
Just observe both your feet and slowly start to bring this attention into your ankles.
Observing your ankles,
The right one,
The left,
Is there any pain,
Any tension,
Anything that you can recognize in this area.
And just breathe into it.
Breathing in.
And breathing out into your ankles.
Slowly start to bring this attention into your calves,
Your right calf,
Observing,
Searching,
Being curious about this area of your body.
Doing the same with the left calf,
Just observing it,
Looking for sensations,
Itching,
What's the temperature,
Is it cold,
Is it hot?
And breathe into it,
Breathe in.
And out,
Fine.
Slowly start to bring this attention also into your knees,
Observing the connection of your knees with your legs,
Upper part of the leg and the lower part of the leg.
Observe this connection.
And observe if there's any information,
Any itching,
Anything that you might be perceiving on your knees,
On your right knee and on your left,
Or if there's any difference between them.
Can you find any difference between your right and your left knee?
And just breathe into it.
Breathing in.
And breathing out.
And slowly bring your attention into your thighs,
Your right thigh.
Observe the weight of the thigh against the floor.
Observe if you feel any pain,
Any tension.
Do the same with the left thigh,
Just observing,
Looking,
Being curious,
Without judging.
Take a moment to pay close attention to any sensations in each of these areas that you're scanning and notice whatever it is that you might be feeling.
Become aware of your full leg,
Your full right leg,
Your full left leg.
Observing if there's any difference between them in the weight,
In the sensations.
And again,
Take a few breaths to release any tension you might notice.
Breathing in.
And breathing out.
Move on now into your pelvic area,
To your hips.
Feel the weight of your body as it rests against the surface you're sitting on or lying on.
Just observe once again whatever sensations,
Whatever contraction,
Whatever pain or lightness you might be feeling.
Just breathe into it,
Letting go of any tightness,
Any discomfort in this area as you breathe in through the nose and out through the mouth.
If throughout this body scan any emotions or any heavy sensations arise,
Just allow them to be there.
Just be curious about it.
Just breathe into this discomfort.
It's normal for this to happen when we get in touch with our bodies.
And now bring your attention to your abdomen and lower back.
And notice the rise and fall of your breath in this area.
Just observe it.
Observe the movements of your breath in your abdomen and lower back.
And if you notice any tension,
Any discomfort,
Just breathe into it.
Just use your breath to bring your attention to this area.
Continue the scan,
Moving up to your chest and upper back.
Feel the gentle rhythm of your breath as it expands your chest with each inhalation and contracts with each exhalation.
And observe again the sensation in this area without rushing.
And slowly allow for any stress or any tension to melt away with the breath.
Looking for the sensations,
Observing it,
Being curious.
And shifting now your attention to your arms,
Starting with your fingers,
Moving up to your wrists,
Forearms,
Elbows,
Upper arms.
Observing if there's any difference between the right one and the left.
And be aware of all the sensations once more.
Are the arms heavy?
Are they cold?
Is the left different from the right?
Just be aware of it,
Observe it,
And as you breathe,
Let go of any tension,
Any tightness around your arms.
Move now into your shoulders and neck.
Observe the sensation here,
Be curious about the different types of sensations.
Is it pain?
Is it tension?
Is the right side different than the left?
These are areas that often hold a lot of tension,
So it's easier to become aware and more conscious of them.
So take the time to observe this area.
What are you holding?
What can you feel?
In which area do you feel more weight?
Now breathe deeply,
Imagining any stress,
Any knots softening and loosening with each breath.
And finally,
Focus on your head and face.
Become aware of all of your face.
Just notice your eyes close,
Notice your nose,
Your mouth,
Your jaw,
Your left jaw,
Your right jaw.
Just bring all of your attention to all of your face.
Start to relax the muscles around your eyes,
Your mouth,
Your jaw.
Allow your entire face to become soft and calm while you breathe into it.
Take a few moments to scan your entire body as a whole.
Feel the sense of relaxation and awareness throughout your entire being.
Take three deep breaths and inhale through the nose,
And exhale and sigh it out.
And hug.
Two more,
Inhale and exhale.
One more,
Inhale and sigh it out.
And slowly start to bring your attention to the sounds outside,
To where you're sitting.
And slowly start to wiggle your toes and fingers,
Bringing movement back into your body.
And whenever you're ready,
Just open your eyes and start your day.
Thank you for joining me.
