Hi,
I'm Tracy Sogratti.
Welcome to your luxurious body scan practice.
Let's begin by lying down.
Make sure that the body is well supported.
Remove any hair ties,
Glasses,
And even cover yourself with a blanket if the room is cool.
Once you've settled your body,
Let's breathe in together.
And breathe out.
As we scan the body,
Let yourself experience the fullness of sensation without creating any kind of story about the sensation that you're experiencing.
We'll start with the right hand thumb.
Feel the right hand thumb.
Then the first finger,
The index finger.
Now the middle finger,
Feel the middle finger.
The ring finger.
And now the pinky finger,
Feel the pinky finger on the right hand.
Now tune into all of the fingers together,
All of the fingers of the right hand.
Feel the palm of the right hand.
And now the back of the right hand.
Feel the whole right hand.
Feel the palm of the hand,
The back of the hand,
And the fingers,
The whole right hand.
Tune into the wrist.
And now feel the right inner forearm.
Feel the length of the right inner forearm.
Feel the right outer forearm.
Become aware of the whole forearm and wrist together.
And now feel the whole forearm,
Wrist,
And hand.
Feel the elbow.
Tune into the right upper arm,
Inside and outside.
Tune into your right armpit.
Notice the sensation there,
Just feel it.
And now notice your whole right shoulder,
Your whole right shoulder.
And then just feel that the whole right arm is heavy and relaxed.
Notice now the right side of the chest.
From the collarbone,
The breastbone,
The whole right side of the chest.
Feel the ribs on the right side.
Begin your awareness to the ribs on the right side.
Feel the whole chest and ribs on the right side of your body.
Notice the right side of the belly.
Become aware of the right side of the belly and the chest moving as you breathe.
Notice the right hip,
The right hip bone,
The crease of the right hip,
And the groin.
Open your awareness to the whole right side of the torso.
Feel the entirety of the right side of your torso.
Notice the front of the right thigh.
Connect your awareness to the front of the right thigh.
Feel the right hip and the right thigh together.
Notice the right kneecap.
And now allow your awareness to move to the front of the right shin.
Become aware of the right ankle.
And now feel the front of the whole right leg.
Feel the front of the whole right leg.
Connect to the top of the foot,
The top of the right foot,
The first toe,
The second toe,
The third toe,
Fourth toe,
And fifth toe.
Feel the entirety of the sole of the right foot.
Feel the sole of the right foot and the heel.
Feel your whole right foot.
Feel the contact points between the right foot and the surface you're lying on.
Feel the back of the right ankle and the right calf muscle.
To the back of the right knee.
Now feel the whole lower leg and foot.
Open your awareness to the entirety of the lower leg and foot.
Feel the back of the thigh and the right buttock.
Now open your awareness to the whole right leg and hip.
Feel the whole right leg and hip.
Feel the right lower back,
The right middle back,
The right upper back,
The right shoulder blade.
Feel connected to the whole right side of your body.
We'll move to the left hand now.
Left hand,
Thumb.
The first finger,
The index finger.
Left middle finger.
Left ring finger.
First baby finger.
Feel this sensation in all of the fingers on the left hand.
In the palm of the hand,
Back of the hand.
Feel the whole left hand.
Feel the whole left wrist.
Bring your awareness to the inside of the left forearm.
Now become aware of the outside of the left forearm.
Then notice the left forearm,
Wrist and hand.
Feel the left elbow.
Then notice sensation in the left upper arm,
Inside and outside.
Tune into the left armpit.
Feel the whole left arm.
Notice sensation in the whole left arm.
Then into the left shoulder.
Feel the left side of the chest.
Shoulder bone,
The left side of the breastbone,
The whole left side of the chest.
Feel the left side of the ribs.
Notice the left side of the belly.
Notice your awareness on the way that the belly and the chest move as you breathe.
Become aware of the left hip,
The left hip bone and the grain in the hip crease.
Feel the whole left side of the torso.
Feel the whole left side of the torso.
Tune into the front of the left thigh.
Feel the whole length of the front of the left thigh.
Now feel the left kneecap.
Move your awareness to the front of the left shin.
Feel the whole front of the left leg.
Feel the left ankle.
The top of the left foot.
First toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
The sole of the left foot,
The whole sole of the foot.
And the left heel.
Feel your whole left foot.
Connect to the left calf muscle in the back of the left shin.
Feel the back of the knee.
Notice the back of the upper thigh on the left side.
Feel the left buttock.
And now feel the whole left leg.
Feel the whole left leg supported on the surface you're lying on.
Feel the left lower back.
The left middle back.
And the left upper back.
Feel the left shoulder blade.
Connect to sensation in the whole left side of your body.
Feel the whole left side of the body.
Now feel your whole body,
Right and left sides.
The arms,
Both arms.
The torso.
Both legs together.
Feel the whole body.
Bring your awareness to the back of the neck.
The base of the skull.
The back of the head.
The top of the head.
Your forehead.
Feel your forehead.
Feel your eyebrows.
Eyes.
Feel the nose and the nostrils.
Lips.
Cheeks.
Ears.
Jaw.
Front of the neck.
Feel the whole neck and head.
Feel the whole body is connected.
The whole body is connected and whole.
Your luxurious body scan is now complete.
