Welcome to this body scan.
As we get started today,
Just allow your body to settle into a comfortable meditative posture.
Whether it's lying down or sitting in a chair,
Just take some gentle breaths in and out.
You may close your eyes or keep them slightly open,
Allowing the spine to lift.
Whatever is comfortable for you.
And taking in a full breath in and a long breath out.
We're going to start by just bringing attention to our body.
And notice the points of contact,
Whether you're sitting on a chair or the floor.
Check in on the general state of your body.
And just notice at this point,
Without judgment,
How you're feeling.
Try not to analyze why you feel the way you feel.
Just notice what's happening in your body.
And as you breathe,
Just notice your chest and abdomen expand,
Allowing air to enter into your lungs.
And what sensations are you aware of?
And as you exhale,
Bring attention and awareness to the stillness in your body.
Noticing how each exhale allows you to relax more deeply.
And just continue to breathe normally.
And begin by noticing your feet.
And in particular,
Your toes.
Our toes are the foundations of our body.
The bottoms of our feet,
How they're padded.
They protect us when we walk.
They soften the impact of every step that we take.
Notice what sensations are there.
Now notice your lower legs,
Your shins and calves and ankles and knees.
Sending gratitude to them for all that they enable us to do in life.
Feel any sensations as you allow tension to move from your lower legs.
Noticing any fabric that might be lying against them or surfaces that they're pressing on.
Breathing in and out.
Bringing awareness to stillness.
Moving our attention to our thighs,
Both the fronts and the back.
Noticing the large muscles here and all the work that they do to allow us to be agile and comfortable.
Allowing the intention to include now your entire legs and feet.
Noting any sensations,
Maybe discomfort or pain.
And if that's the case,
Just notice that.
And thank your body for carrying that pain.
Just continuing to breathe in with the pain.
And breathe out to soften if that's the case.
Now considering your pelvic area and stomach area.
The body's reproductive system.
As well as the hub of our nutrition and wellness.
Allowing attention just to move to that area,
Considering all that it holds.
How your liver and kidneys and pancreas and bowels are all connected to each other.
Working together to feed you,
Nourish you and sustain you.
Just breathing in and out,
Feeling the stillness of this area.
Sending some gratitude to this part of your body for all that it does to help you live well.
Now shifting our attention to the back.
Feeling the vertebrae stacked one on top of each other.
Maybe trying to fill the spaces in between the vertebrae.
And noticing if there's any pain or tension or discomfort.
Again,
If there is,
Just notice it.
And breathe into it.
Hoping to soften it and loosen it.
And now moving to the front,
Shift your attention to your lungs and your heart.
Noticing how they're protected by your ribcage.
Such a beautiful design to protect these organs.
Thinking with gratitude about how they work 24-7 to keep us healthy and alive.
Breathing in and out.
And now coming up on your shoulders.
Bring to mind how many people you have that rely on you.
And that you're carrying on those shoulders every day.
And just at this point as you're breathing in and out into stillness.
Being thankful for them being in our lives and considering them.
And your connection with them.
And now noticing the sensations in your shoulder.
Any tension or pain.
And if there is,
Breathing into it.
Maybe you adjust your spine or your posture to accommodate that pain.
And now allow your attention to move to your arms and hands.
Feeling any sensations as you allow tension to go away.
Noticing any tightness or temperature sensations.
Or noticing what the fabric feels like against your skin.
Continuing to breathe in and out.
Bringing attention to your throat.
Noticing all the sensations in your throat,
Whether it feels restricted or open.
This is the place where we speak our truth from.
Moving your attention now to your face,
Your mouth,
Ears,
Nose and eyes.
All four senses there.
Allowing your face to soften with every exhale.
Just breathing in and out.
And now even feeling the top of your head and down the back of your head.
Notice any sensations there.
Now bring your attention to the entire body.
And just send some gratitude and loving kindness for every part of your body.
Appreciating your body and all that it does for you.
Feeling a warm energy that's cascading from your head and face,
Neck and chest,
Down your legs and pooling at your feet.
Just surrounding you.
And just spend time thinking and swimming in this radiance with joyful appreciation for your body.
And at the sound of the bell,
We're going to transition out of this formal practice.
And you can begin by opening your eyes and moving your body in any way that's needed.
Thank you for joining me in this body scan.
You can go forward knowing that you can have this type of stillness again at any time.
Be blessed.
