Welcome beautiful soul,
To the body scan movement practice.
So just finding yourself in a comfortable position,
Whether that be laying,
Sitting down,
Standing up,
Whatever it is that your body needs in this moment.
But just making sure that in this position you're able to bring in some subtle movement here.
Not being restricted with your movement.
And whenever you feel ready,
You can close down the eyes.
And now just bringing an awareness to the breath.
Noticing the subtle rise and fall of the chest.
Noticing the life force that runs through us naturally.
And now just deepening this breath.
Allowing the breath to fall into the belly.
And expanding from this space.
Together we're going to take three deep belly breaths.
So filling up,
Allowing the belly to expand.
Allowing this breath to expand out and up through the chest.
And then exhaling.
On this second breath,
Allowing the belly to fill up even more.
Allowing the breath to just travel throughout the body.
And then letting go.
Now on this last breath,
Letting it fill up our whole entire body.
Reaching every space and every cell.
And then audibly exhaling.
Just allowing the breath to return to its natural pace.
Returning to its own natural rhythm.
And now just bringing our focus and our awareness down to our feet.
Down to our toes.
Just giving them a little wriggle.
Noticing our right foot.
Seeing how that feels here.
Notice any subtle energies residing within the foot.
And then shifting the awareness over to the left.
And noticing any subtle differences between them.
And we're going to move our awareness up the leg.
We can rock our legs from side to side.
Feeling them here.
Noticing if they're tight.
Or if they feel strong.
Not placing any judgment,
But just noticing.
What movement feels good for your legs right now.
And then moving the awareness up to the knees.
Bending them if we can.
And just noticing any feelings that reside within our knee space.
When we come up the leg.
Just creating some movement.
It may be rocking side to side.
But just continuing up the leg.
Up into the hips.
And just creating some subtle movement in the hips.
We can rock side to side.
We can create some circles with our hips.
Spending time noticing how they feel.
What movements do they wish for you to do.
The movements may be big,
They may be small.
Maybe your hips need stillness at this moment.
Take a moment to listen.
And honor what they need right now in this space.
Then bringing our awareness up our torso.
Creating some movement with the belly.
Which may create movement with the chest as well.
And allowing the movement to look and move however it needs to.
Not having to isolate each section.
But noticing how they flow and work together.
So you may wish to continue the movement with your hips.
As we move up towards the chest,
The heart space.
How is your heart feeling?
How does it wish to move?
Then drawing up into the shoulders.
Noticing how they wish to move today.
And just allowing them to explore the space.
Noticing what feels good and maybe what doesn't feel good.
You can roll the shoulders back.
Roll them forwards.
We can let them sit.
And allow our neck to elongate up and out.
Releasing the pressure off of our shoulders.
For our shoulders hold so much weight.
We can start to bring in some movement into our arms now.
Feeling the upper arm.
And noticing how they feel today.
And noticing the difference between our left arm and our right arm.
When we tune in can we feel a difference between the two?
Does one feel lighter than the other?
Does one have more energy than the other?
Does one have more strength than the other?
During this practice we don't create judgement around this.
We just create awareness.
For with awareness we can then create change.
And then bringing our awareness into our fingers.
Giving them a wriggle.
Noticing each one on each hand.
We can squeeze them into fists.
Releasing.
Create some hand circles.
And then just bringing our awareness back up to our neck.
Allowing the neck to move from side to side.
Being very gentle here.
Noticing the rotation that our neck has today in this moment.
Is it feeling stiff or free?
What is its range of movement today?
And then just bringing our awareness to the top of our head.
Noticing how it feels.
What are the subtle energies running through this space?
Does it feel heavy?
Does it feel like there's a lot of pressure?
Does it feel light?
Whatever it may be,
Just noticing.
And what movement can support this right now?
And when you feel ready,
And only when you feel ready,
You can open up the eyes and return back into the space.
