Hi there,
Welcome to this practice.
My name is Susan Guttridge and I'm grateful you're here.
Today I invite you to follow along as I lead you through a body scan,
Beginning with awareness at the top of your head and then floating downward through your body to your toes.
You can use this anytime throughout your day if you need a moment to relax or at bedtime as a way to settle in for sleep.
Learning to scan through the body to notice what's there cultivates awareness of physical sensations and this increased awareness can help you recognize areas of tension or discomfort you may not have been conscious of before,
Providing insight into your body and thereby enhancing mind-body awareness.
The body scan can also help us deepen awareness of the emotions we feel and hold in our body.
Emotions are often held physically so the body scan can reveal underlying emotional states that need attention.
Becoming aware of these sensations without judgment allows us to to release emotion more effectively and over time that can help reduce emotional reactivity so you feel more empowered,
More able to respond in ways that align with your authentic self.
Alright,
Let's get you started.
I hope you're in a quiet place for this practice,
One where you won't have disturbances and where it's safe to close your eyes for 10 minutes or so.
In your comfortable position,
Notice the anchor points where your body connects to the chair,
The bed or the floor.
Notice how your body is fully supported,
Grounded.
Bring your awareness to your breath,
Taking a deep inhale in and slowly exhale out.
Picture in your mind's eye the image of a lighthouse on a foggy night.
The bright beam from the lighthouse cuts through the fog and darkness,
Slowly scanning the sea.
As it brightens the darkened waters,
It illuminates signs of danger and helps mariners safely navigate their course.
Now imagine that lighthouse beam at the top of your head,
Slowly scanning downwards.
As I guide you through noticing areas of your body,
Imagine that light illuminating just one part at a time.
As it does,
Let your awareness rest there,
Just observing the sensations that are present,
Without getting caught up in them,
Without lingering too long,
Without inferring meaning.
Use your breath to breathe through any tension or constriction you notice,
With a curious lens on how it lessens or slightly releases as you do.
Think now of that soft beam of light beginning at the top of your head.
Notice any sensations there.
If you are able,
Lift your hands to the top of your head and give your scalp a gentle massage.
You may already be aware of this,
But the scalp is rich with sensory receptors that respond to touch and gentle pressure.
Your gentle head rub can stimulate these receptors,
Initiating a relaxation response,
And thus can feel soothing,
Encouraging feelings of calm.
Now,
Drift your awareness to the back of your head,
To your ears,
Scanning forwards to your face.
Noticing any sensations in your forehead,
That area which we so often furrow when we're stressed or tense.
Just noticing what's there now.
Noticing now the area around your eyes.
Your jaw.
Noticing if you can allow your jaw to loosen just a bit,
Reducing any clenching that might have been there.
Floating your awareness downwards as the light beam scans to your chin,
Your neck,
Your throat.
Just noticing,
Acknowledging,
Releasing.
Your shoulders.
Shifting awareness to the right shoulder,
Noticing what's there.
Sweeping awareness all the way down your right arm,
To your hand and fingers.
Floating awareness upwards to return to your right shoulder.
Across to your left shoulder.
Just noticing what's there.
Relaxing,
Releasing any tension as you breathe in.
And exhale out.
Then sweeping awareness down your left arm,
All the way to your hand and fingers.
We use our hands and fingers so much throughout the day.
This is their moment to relax,
Just noticing what sensations are there as your hands and fingers get to take a break.
Now floating awareness up your arm,
Past your shoulders,
To your upper back.
Lower back.
Then scanning forwards to your chest.
Noticing the area around your heart,
Abdomen.
Noticing how this area feels as you breathe in.
And exhale out.
The abdomen is often a place where we hold emotions,
Sometimes without even realizing it.
You might notice a sense of tightness or clenching,
As if the body is bracing itself.
As you breathe through it,
Invite a sense of softening,
Letting your belly gently expand and release.
Allow just a bit of tension to melt away with each exhale.
Floating awareness downwards to your sit bones,
Your hips,
Your right upper leg,
And sweep your attention all the way downwards to your toes.
Floating awareness up to your hip,
Noticing if any sensations there have shifted,
Relaxed,
Released.
Noticing your left upper leg.
And sweep your attention downwards to your left foot and toes.
Rest for a moment in acknowledgement of all the ways your feet support you throughout the day.
They move and carry you in all you do,
Keeping you balanced and connected to the ground beneath you.
As you continue to breathe,
Feel a sense of release in your feet,
Letting go of any tension they may have been holding.
Allow your feet and toes to soften,
To feel light,
Relaxed,
And restful.
Deep inhale in.
Slow exhale out.
Notice how that breath feels throughout your whole body.
Complete,
Connected,
Whole.
Lingering awareness here for a few more breath cycles,
That relaxed connection to your whole body.
As this practice comes to a close,
Consider setting an intention for yourself,
Perhaps of how you'll maintain awareness of your body as best you can.
As you orient back to the room you are in,
Notice any sounds you hear.
Notice the anchor point where your body connects to the chair or the floor.
Noticing how your body is fully supported,
Grounded.
If you have the rest of the day ahead of you,
Drift your eyes open if they had been closed.
Give your fingers and toes a wiggle and return to your day.
However,
If you are using this as part of your winding down for sleep routine,
Snuggle in deeper to the cozy comfort of your bed.
Roll your blankets around you like a welcomed,
Warm hug.
And I wish you good night and sweet dreams.
Thank you for listening.
