Body Scan

This recording invites you to calm down and reset your energy through breath and visualization. With this simple practice, you will reconnect with the present moment anywhere you are. Also perfect to start your day.

Transcript

Welcome to a short body scan.

Please find a quiet and warm space.

Lie down,

Sit or stand.

Whatever fits best for you.

Be here without judgment,

With good will and openness.

When you're ready,

Inhale and exhale slowly 2-3 times.

Inhale through your nose and exhale through your mouth.

Let the breath guide awareness.

Start with the left leg,

Foot,

Ankle,

Lower leg,

Calf,

Shin and your knee.

Move to the left thigh,

Then toward the right hip.

Relax the right leg and foot.

Notice the right ankle,

Knee and thigh.

Return to the base.

Contact with the surface,

Gravity,

Connection to the floor or chair.

Move up your back to the shoulders.

Practice openness to every experience.

Coming up.

From the torso to the pelvis.

Notice the breath.

Continue to the chest.

If an emotion is present,

Give it space.

Observe if there is tightness or openness.

Or maybe pressure or lightness.

Roll to the collarbones and arms,

Hands,

Wrists,

Forearms,

Elbow.

And your upper arms.

Move to the neck and throat.

Notice tension or relaxation.

Let awareness flow to the skull and fill the face with presence.

Let kindness spread through the head and down the neck.

Into the shoulders.

Perceive the body from crown to sole.

As it presents itself now.

Namaste.