Hello,
My name is Tioka,
And this is an invitation to physically leave behind your day.
Ideally,
You will lie down for this body scan.
So gather what you need to keep yourself comfortable and warm.
If you are seated,
Be sure your head,
Back and arms are supported.
And your legs are extended with your feet touching the floor.
Or on a foot rest.
Let's begin.
Close your eyes if that is comfortable for you.
And then make a grimace with your face.
Scrunch your nose,
Furrow your forehead,
Pucker your lips,
And release.
Gently roll your head to one side.
Gently roll your head to the other side.
And then bring your head back to center.
Raise your shoulders up to your ears,
Ball your hands in the fist and squeeze.
And release your shoulders.
Soften your fingers.
Tighten your hips,
Flex your toes,
Curl your toes.
And then release your hips and your toes.
Take a deep breath.
Fill your chest.
Let it swell and expand.
And then release your breath.
You no longer need to do anything.
But ease into comfort.
Ease into stillness.
As the tension of your day.
Starts to fade.
World around you is full of sounds and it's okay to hear what you hear.
Cities,
The towns,
The countryside villages.
The mountains,
The deserts,
The oceans,
And the small streams.
Maybe you hear your neighbors.
A car passing.
The collar of a dog on an evening walk.
A child snoring softly.
And there are sounds that are closer in the hallway.
On the stairs.
Maybe it's the ventilation.
The floor creaking.
The coils of your chair.
Or bed settling.
And now hear your sound.
Your own breath.
Your inhale.
And your exhale.
Without needing to alter or force.
The sound of your breath.
Your inhale.
And your exhale.
There is light in the silence.
A light that traverses the dark.
And perhaps tonight it is the color of the moon.
Silvery,
Shimmering,
Soothing.
With a coolness that bathes the crown of your head.
Touches the strands of your hair.
And the tips and swirls of your ears.
A soothing light that eases in soft loops.
Around your forehead.
And the back of your head.
That brings a feeling of peace and calm as it slides over your brows.
Your eyes touches the bones of your temples.
Your cheeks.
The light,
The color of the moon,
Glistens off the tip of your nose.
And traces the soft curves of your lips.
The taste,
The freshness reaches your tongue,
Eases down your chin,
Your jaw.
You can feel a translucent drop sliding down your throat.
The coolness of silver rust around your neck.
The softest of gray cashmere wraps gently around your upper back,
Snuggling around your heart,
That steady rhythmic beating.
Of your heart.
The light infuses your shoulders.
Your elbows,
Your wrists,
All your joints and tendons.
The shimmering silver drips down your palms to the tips of your fingers.
Your thumbs.
Your second fingers.
Third fingers fourth fingers.
And fifth fingers.
The slipperiness glides between your ribs as they expand and contract with breath between the vertebra of your upper back.
Middle back.
And the tightness in your lower back.
Soothing light loosens the coils of muscles along your spine weaving through the organs of your body the cells creating space for everything to function as it was designed.
It hugs your belly,
Wraps around your hips with a shimmer that steadies,
Reassures,
Holds true.
Silver enrobes your skin.
Your bones.
Thighs,
Your knees.
The silk of it flows down the calves of your legs to your ankles your heels.
Draping your feet and each toe.
Your whole body is bathed in the soothing,
Shimmering,
Silvery light of the moon.
As it pulls around the soles of your feet.
It is light filled with calm.
Filled with grace.
Filled with kindness.
Filled with gratitude.
It is a light filled with whatever feeling.
Emotion,
Sensation you want.
For yourself right now.
This feeling,
This emotion,
This sensation.
Name it.
Name it and write it in the color of the moonlight.
Across the vase stillness.
Of your mind.
Name it.
Write it.
In the color of the moonlight.
Across the vast stillness.
Of your mind.
Let that end your practice for today.
Let's meet again here soon.
