Welcome to this body scan practice.
This time is for you.
Not to force your body into anything,
Not to judge what you feel,
But simply to notice.
A body scan is an invitation to shift awareness through the body gently with curiosity.
If at any point you need to move,
Stretch,
Or adjust,
Please do.
Comfort supports presence,
And presence supports awareness.
Let's begin with one deep breath.
Inhale,
And slowly exhale.
Exhale.
Start by settling into a comfortable position,
Sitting or lying down.
Let your shoulders soften as you take a slow breath in,
And a gentle breath out.
Bring your attention to the top of your head.
Exhale.
Notice any sensation,
Warmth,
Coolness,
Tingling,
Or stillness.
Let your awareness move down to your face,
Your forehead,
Eyes,
Jaw.
If you're holding tension,
Let the exhale soften it.
Notice your neck and shoulders.
Feel the weight they carry,
And allow a breath to loosen what it can.
Shift your awareness down your arms to your hands.
Notice the temperature,
The subtle movements,
The aliveness.
Now move to your chest and your breath.
Feel the rise and the fall.
Travel down to your stomach and low belly.
Slowly,
Notice how your breath naturally moves this space.
Bring awareness to your thighs,
Knees,
Calves,
And finally your feet.
Let everything release downward with your exhale.
Exhale.
Take one last slow,
Easy breath in,
And a long,
Soft breath out.
When you feel ready,
Gently return to the space around you.
