I thank you for being here tonight.
I'm Susan Guttridge.
In this practice,
I'll lead you through a relaxing body scan.
Designed to help you settle in for a peaceful night of sleep.
And our focus is on cultivating appreciation for your physical body and all it does for you.
Something many of us aren't really in the habit of doing.
I'll guide your awareness from the tips of your toes all the way to the top of your head.
All you need to do is follow along.
Being a little present in your body.
Inviting in relaxation and also inviting in appreciation just to the best of your ability.
As you listen tonight,
You might notice your mind starting to wander.
That's okay,
It happens to everyone.
When our minds get caught in a loop of overthinking,
It simply means we've drifted away from being present with our physical self.
So if you catch thinking taking over tonight.
What could you just notice?
Perhaps softly saying to yourself,
There I go again.
Use your breath to clear those thoughts away.
A slow inhale in.
And a slightly longer breath out.
Allow your body to settle a little deeper into the cozy comfort of your bed.
Bringing your awareness back to the space around you.
And this one peaceful moment.
I wanted to share this practice with you because we've just got this one body to carry us through our lifetime.
When times are good or when they're challenging.
It's our body that is constantly with us.
Supporting us through each day.
Yet,
When we get caught up in daily stressors,
We rarely take time to offer it kindness.
Many of us have learned to be critical of our body.
Even to disengage from it if any of that feels familiar.
Please use this time tonight to foster an attitude of kind,
Non-judgmental appreciation.
From that foundation.
You can begin to befriend your body.
And you are so worth that relationship.
All right let's get comfortable Bring your awareness to the room around you.
I hope it's a quiet,
Calm place.
Notice where your body connects with your bed.
Maybe noticing the soft support of it beneath you.
Noticing the covers around you like a warm supportive hug.
Just allowing yourself to settle into this space.
And if okay,
Go ahead and let your eyes close.
Taking a nice deep breath in.
.
.
And slowly exhale out.
And allowing your awareness to drift all the way down to the tips of your toes.
Soles of your feet and heels Just noticing your feet.
Resting on your comfortable bed.
You might want to give your toes a little wiggle to anchor your attention there.
These are the feet that ground you and keep you balanced.
Think for a moment of all the steps they take.
Carrying you through the days and supporting you wherever you go.
Breathing in all the way down to your toes.
And exhaling out.
Saying to yourself,
Thank you feet.
Thank you for carrying me through each day.
Thank you.
And drifting your awareness upward through your ankles.
Shins.
Tabs.
Knees.
Thighs.
These legs work constantly to move you through your day.
Helping you stand,
Walk.
Bend and explore.
These legs of yours also know how to rest.
Relaxing now as you settle a little more deeply into your bed.
Taking a breath in And as you exhale,
Let the muscles in your legs soften a little more.
Saying to yourself.
.
.
Thank you,
Legs thank you for moving me through the world and drifting your awareness upward through your hips.
Your pelvis.
Abdomen.
If okay,
Placing a hand over the center of your body.
Over your abdomen.
Can you feel the rhythmic rise and fall of your breathing?
There is an entire world of activity happening right here.
Beneath your hand outside your conscious awareness.
Your body receives nourishment,
Regulates,
Repairs,
Protects you.
All while you are simply living your life.
Take a slow deep breath in.
And a slightly longer exhale out.
Saying to yourself,
Thank you.
Thank you for taking so much care,
Without me even having to ask.
Thank you.
And with your awareness drifting upwards from your abdomen into your chest.
You could move your hand slightly so that it rests gently over your heart.
Notice the warmth there beneath your fingers.
Notice the rise and fall of your chest as you breathe in.
And out Your breath flows in and out,
Over and over.
Carrying steady oxygen through your whole body.
Beneath your hand.
Feel the continuous reassuring rhythm of your heart through quiet days and busy days alike.
Your breath and your heart keep their steady rhythm,
Staying right here with you.
Thank you heart.
Thank you lungs.
Thank you for studying me.
Thank you and with awareness drifting upwards from your chest.
Up towards your shoulders.
Moving down into your arms,
Your hands and your fingers.
Just noticing your hands resting as they are.
Giving your fingers a little wiggle if that feels right for you.
Thinking of all the tasks your hands make possible.
Holding,
Creating.
Reaching.
.
.
Comforting.
Caring.
Saying to yourself,
Thank you hands.
Thank you.
Drifting awareness upwards from your fingers and hands into your strong arms.
Your shoulders and your back.
These support you through every moment.
If your shoulders have been carrying a heavy weight today.
Could you invite them now to let it be put down?
Like a backpack,
You slide off your shoulders and rest on the floor.
Your shoulders and back completely supported by the mattress beneath you.
.
.
You don't need to hold anything right now.
Just letting your shoulders relax your back relaxed.
Your arms relax.
Perhaps offering a word of thanks just quietly to yourself.
Thank you Thank you,
Arms,
Shoulders,
And back,
For all you do supporting me.
Thank you.
Thank you and shifting your awareness from your shoulders upward into your neck your throats your jaw and your face.
Releasing any tension between your eyebrows.
That space where so many of us hold stress and tension without even realizing it.
Allow your forehead to smooth out.
Your eyes resting peacefully beneath your eyelids.
Your cheeks and your jaw.
Allowing your tongue to rest gently away from the roof of your mouth.
Appreciating all your senses.
Your nose as you breathe.
Your ears.
Resting now in the quiet of the night.
Your voice that enables you to express who you are and speak your truth.
Offering a word of thanks to all your senses.
Thank you Thank you for connecting me to the world around me.
Thank you.
And with awareness at your whole head and your beautiful mind within it.
Your mind that learns,
Imagines,
Protects,
Creates meaning.
And beneath all of its active thoughts is a wise center that knows how to rest.
Have you noticed criticism or judgment creeping in during this scan?
Just acknowledging it.
Perhaps inviting it to soften back.
Just for tonight You don't have to demand perfection from your body.
Befriending your body can begin with a very simple note of kindness.
Saying,
I notice you.
I am learning to listen.
Thank you.
Thank you for carrying me through each day.
Take a slow,
Deep breath in.
Drawing in warmth and appreciation.
And letting out a long exhale.
Releasing any lingering judgment or tension.
And if okay,
Taking another breath into your heart.
And exhaling out.
Letting appreciation be there in your heart for your whole body Perhaps saying to yourself,
Thank you.
Thank you for carrying me.
Thank you for everything you do.
I am listening.
I am learning to be your friend.
Breathing into your heart.
Slightly longer exhale out.
Allowing that appreciation to spread throughout your whole body noticing your feet that have carried you.
Your legs that have moved with you.
The constant work happening within your abdomen.
Your lungs breathing.
.
.
Your heart beating.
Your arms that have reached.
Your hands that have held and created.
You're back that has supported you.
Your voice that has expressed you.
Your senses that have connected you with the world.
.
.
Your mind,
Your brain.
That has learned.
And adapted and imagined.
And protected.
All of it,
Your body.
Working together.
Perhaps saying to yourself.
.
.
Thank you I'm so glad I paused to notice you today.
And just feeling your whole body resting.
.
.
This interconnected whole.
Warm,
Supported and at ease.
Snuggle into your bed a little deeper.
Feel the blankets wrapped around you like a soothing supportive hug.
Your body has carried you through another day.
And now.
Your body.
Gets to rest.
This is your time to rest.
Supported by your bed.
Supported by your kindness.
Supported by your intentional care.
Thank you.
Goodnight friend Rest well.
