For this practice you can be standing,
Sitting,
Or lying down.
This five-minute body scan is designed to give you a moment to come back to a space of grounding,
Come back into the body.
So we'll begin by drawing the awareness into the soles of your feet,
And perhaps as you do so you have this sense of warmth or tingling,
Maybe almost a liquid sensation or visualizing light.
And then allow that awareness to travel now over the feet,
Into your ankles,
Into the shins and the calf muscles,
Spreading up into the knees,
The backs of the knees.
As you inhale,
Drawing this sense,
This awareness,
Into the thighs,
Watching as that light wraps around the upper legs and into the hips and the glutes.
Another inhale draws this awareness into the belly,
Into the ribs,
Spreading over the low back,
The middle back,
Up into your chest and the upper back,
Watching as this light,
This awareness,
Spreads into your shoulders,
Into the upper arms,
The elbows,
The forearms.
Awareness circling around each wrist,
Pooling in the center of each palm.
And spreading into the fingertips.
Now drawing this awareness into the pit of the throat,
Back of the neck,
Into the jaw,
The mouth,
Cheeks,
The ears,
Over the nose,
Into the eyes.
Awareness in the third eye center,
This space between your eyebrows,
Up into your forehead,
And all the way up into the crown of your head.
Seeing in your mind's eye the entire body with awareness,
Wrapped in this light.
Taking a few moments here to just breathe.
Seeing your body in your mind's eye,
So calm,
So grounded.
Taking one more deep breath in through your nose,
Drawing that breath in through the soles of the feet,
Up through the body,
Holding for a moment at the top.
And then opening your mouth and letting it go on a full,
Deep sigh.
Gently and slowly allow yourself to return to your day.
Taking a moment to recognize yourself in gratitude for giving yourself this moment to return to the body,
Return to awareness.
Wishing you so much love.
Thank you for practicing with me today.
