Let's begin by taking a moment to allow your body to settle into a comfortable position.
You may close your eyes or keep them slightly open,
Willing the spine to lift,
The shoulders to soften.
Today we will practice a short body scan.
Checking in with our bodies helps to settle the mind and to notice what physiological sensations and emotions might be present.
Let's begin by taking a full breath in and a long breath out.
Now bringing awareness to the top of your body,
Your head,
Face,
Neck and shoulders.
Notice in this upper part of the body any sensations,
Movements,
Any places of holding.
Now moving down to the arms and the hands.
Notice this space.
Sense the back of the body.
Sense the front of the body.
Sense yourself seated.
Feel the contact of your body with the chair or the cushion.
Now sensing your upper legs,
Your lower legs and the feet.
Notice if there are any particular places that call out for attention.
Places where sensations feel most vibrant or dynamic.
Notice if your body feels different or the same since starting this practice.
And know that this is something you can try at any time when it feels like the best or most helpful fit for you.
