For a body scan,
It's preferable to do this practice while lying down.
If lying down isn't available to you,
Sitting in a chair is quite alright.
Just allow your body to really settle and release in your position.
If you're lying down,
It's advised for you to bend your knees so you don't doze off.
And if you doze off,
Well,
That's your body's telling you it's time to rest.
But the intention for this body scan is to stay alert and present.
Well,
You scan through the areas from head to toe.
I'd like you to shift your awareness and pay attention and just scan your body from your head to your hands to your feet.
And notice if there's any tension that has arised in your body.
If there's any sort of throbbing or scratching or heat or aching.
And if there is,
I'd like to invite you to allow yourself to get 10% more comfortable.
And as you settle into your position,
I now want you to settle your attention,
Focus your awareness on any area in the body that feels completely neutral.
Perhaps it's the top of your head.
Perhaps you have neutrality in your thighs.
Wherever there's a sense of balance in the body.
I want you to anchor into that.
Breathing in and out.
And I'd like you to take three breaths on your own.
Now I'm going to have you focus your attention.
I'm going to scan over areas in your body.
And I'm going to have you follow your body map as I say them to you.
We're going to begin with the top of our head.
Our forehead.
Our eyebrows.
Right eye.
Left eye.
Right cheek.
Left cheek.
Right ear.
Right ear.
Left ear.
Nose.
Right nostril.
Left nostril.
The upper lip.
The lower lip.
Both lips together.
The chin.
The chin.
The jaw.
The whole face.
The whole head.
Your throat.
Your upper chest.
The right clavicle.
Left clavicle.
Right shoulder.
Left shoulder.
Right upper arm.
Left upper arm.
Right elbow.
Left elbow.
Right lower arm.
Left lower arm.
Right wrist.
Left wrist.
Left hand.
Right hand.
Left hand.
Your thumbs.
Your second finger.
Your third finger.
Your fourth fingers.
Your fifth fingers.
All ten fingers.
Both your right hand and your left hand.
Your right wrist.
Your left wrist.
Your right lower arm.
Your right upper arm.
Your left lower arm.
Your left upper arm.
Your right shoulder.
Your left shoulder.
Your right clavicle.
Your left clavicle.
Your chest.
Your heart center.
Your lungs.
Your right lung.
Your left lung.
Both lungs together.
Your right hip.
Your left hip.
Your pelvis.
Your right thigh.
Your left thigh.
Your right knee.
Your left knee.
Your right calf.
Your left calf.
Your right heel.
Your left heel.
Your right foot.
Your left foot.
Both feet together.
Your right big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Your left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
All ten toes.
Both feet together.
Your right ankle.
Your left ankle.
Your right calf.
Your left calf.
Your right knee.
Your left knee.
Your right thigh.
Your left thigh.
Your right hip.
Your left hip.
Both hips together.
Pelvis.
Belly.
Chest.
Heart.
Throat.
Face.
Top of the head.
The whole head.
The whole torso.
Both legs.
Feet grounding into the earth.
The whole body.
The whole body.
Allowing the whole body to breathe in and out.
Gently coming back to your breath awareness.
Taking three cleansing breaths.
I'll guide you through these in and out.
Again,
In and out.
And one more in and out.
Allowing yourself to thank yourself for taking this moment to connect in and offer yourself a moment to pause.
Gently bringing your attention back to the room.
Maybe squeezing your hands together.
Wiggling your toes.
Tapping your feet.
Maybe shaking your hips.
And slowly rolling your shoulders.
And as you get to the face maybe allow yourself to have a gentle smile at the lips as you blink your eyes open and come back to the room.
