Hello.
Welcome to your five-minute body scan for queer folks.
My name is Michelle.
My pronouns are they and them.
Take this next five minutes for yourself.
Know that right now,
Other queer people around the world are also doing this.
We sit together in community.
We are a family.
Come to a comfortable seat or a position you can hold for five minutes,
And we will begin.
Focus only on my voice.
Let all else fall away.
Take a deep breath in.
Exhale.
Imagine a glowing orb of light.
It's about the size of a quarter,
And it's your favorite color.
The glowing orb of light is hovering above your left big toe.
Focus all of your attention on your left big toe.
The ball of light slowly moves over the rest of your toes on your left foot,
The top of your left foot.
You feel the sole of your left foot.
The ball of light moves up your left calf,
Hovers briefly over your left knee,
Moves up your left quad,
Stops at your left hip bone.
The ball of light moves steadily across your pelvis to your right hip bone,
Down your right quad,
Hovers over your right knee,
Continues to move down your right calf,
Over the top of your right foot.
You can feel the sole of your right foot.
The ball of light hovers over your pinky toe,
Over the rest of the toes on your right foot,
Until it stops at your right big toe.
All of your attention is in your right big toe.
The ball of light moves slowly from your right big toe to your navel.
The ball of light is now hovering directly over your navel center,
Moves up from your navel to your solar plexus in the center of your chest,
And then your collarbone.
Focus gently just above your collarbone and your throat center.
Can you focus all of your attention on your throat center?
The ball of light moves over to your left shoulder and down your left arm to the crook of your left elbow,
Rolls across your forearm,
And you can feel your left palm,
Your left pinky,
Your left ring finger,
Your left middle finger,
Your left index finger,
And your left thumb.
The back of your left hand.
The ball of light moves up your arm to your left shoulder again,
Across your collarbone to your right shoulder,
Rolls down your right arm to the crook of your right elbow,
Your right forearm,
Your right palm.
The ball of light hovers just above your right pinky,
Right ring finger,
Right middle finger,
Right pointer finger,
Right thumb.
The ball of light moves back up your right arm to your right shoulder,
Back to the center of your body to your throat,
Moves upward and you can feel your lips,
Your nose,
Your eyebrows,
Your forehead,
The top of your skull.
The ball of light stays just above the top of your skull and will stay there and will protect you.
Take a deep breath in.
Exhale.
Slowly blink your eyes open if you have closed them.
Return to the room.
Thank you family for participating in this five-minute body scan.
I'll see you soon.
