Welcoming yourself to your body,
As you start to release and let go,
Whether you are seated on a chair or on a cushion,
Or maybe you've just chosen to lay here.
Let your body receive the relaxation of a body scan,
Beginning with just noticing the weight of your body here on the ground,
The surrender of the weight,
And feeling held and supported.
Your bones are heavy,
And you feel the space between the bones,
The muscles relaxing as your body is further received by the earth.
And as you begin to transition with awareness to letting go,
Just noticing your breath flowing through you,
Feeling the coolness of the inhale,
And the warmth of the exhale.
And with that cool,
You begin to receive the oxygen that gives you energy.
And on the warmth,
You release carbon dioxide,
Stress,
And tension,
And cellular waste,
That every breath you take is medicinal.
The breath guides us to the present moment.
So all that matters is this breath,
The in-breath,
The out-breath,
Without efforting.
And as the body breathes,
In your mind,
Bring awareness to your body,
Feeling each area as I mention it,
Without moving.
Feeling the mouth,
The right corner,
And the left corner.
Feel your upper lip,
Your lower lip,
The inside of the mouth,
Upper teeth and gums,
Lower teeth and gums,
The inside of the right cheek,
And the inside of your left cheek.
Feel your tongue and the tip of your tongue,
The root of the tongue.
As you bring awareness into feeling your whole mouth,
Your ears,
Your right ear,
And follow sound all the way from the outside in through the ear canal to the center of the head.
Notice the earlobe,
The wrinkles and folds of the right ear,
Behind the right ear.
Notice sound left ear,
Following sound in through the ear canal,
All the way to the center of the head.
Feel the earlobe,
The wrinkles and folds of the left ear,
Behind the left ear.
Both ears listening.
As you bring attention next to your nose.
Feel the right nostril and then the left.
The sides of the nose,
The tip of the nose.
As you breathe in again noticing that warmth and cool.
Feel the eyes,
Right eye,
Left eye,
Centers of your eyes.
Notice the right eyelid,
Lashes,
Left eye,
Right eye,
Left eye,
Left eye,
Center of your eyes.
Eyelid and your lashes.
Both eyes together.
As you see behind the lids.
Now feel the space between your eyebrows.
The temples right and left.
Your cheeks,
Right and left cheek.
Jaws,
Right jaw and left.
Notice the neck and feel the notch between your collarbones.
Feel right shoulder.
Your upper arm,
Elbow,
Wrist and hand.
All five fingers.
Thumb,
First finger,
Second,
Third,
And fourth finger.
Feel the space between your right palm,
Shoulder,
Notch between the collarbones.
Bring awareness to left shoulder.
Feel the upper arm,
Lower arm.
Feel the space between your all five fingers.
Left thumb.
First,
Second,
Third,
And fourth.
Your whole left hand and palm.
Shoulder.
Notch between the collarbones.
Bring awareness to your torso.
Big toe.
First,
Second,
Third,
Fourth,
Right sole.
Feel the space between your sole.
Whole foot.
Whole leg.
Pelvis.
Upper leg.
Knee and behind the knee.
All five toes.
Big toe.
First,
Second,
And fourth.
Feel the sole of your left foot.
The whole left foot and leg.
Both hips.
Both shoulders.
Feel your spine.
As you bring awareness to the discs of the spine.
Feeling the very base of the head.
Let your attention wander here.
Slipping between each of the discs.
Following down from the back of the head to behind the heart space.
Further weaving.
All the way to the base of your spine.
You begin to feel your whole body.
Your whole body here breathing in and out.
The backside of the body supported in a chair or on the ground or in a cushion.
The frontal plane of the body open to receiving energy from above.
Now feel the right leg and feel the left arm.
Now feel them together.
Bring your attention to your left leg and your right arm and feel them together.
Feel the whole right side of your body and then feel the whole left side of the body.
As you feel the entire body here.
Every piece of who you are.
Every cell from head to toe.
And you just breathe and surrender into this awareness.
