Gentle Body Scan With Silk Imagery

Find a comfortable position that feels gentle for you.

Now allow yourself to sink into whatever is holding you.

The floor,

The bed,

The earth.

When ready,

Close your eyes softly.

It might help to focus on a sound rather than thoughts.

You might hear birds singing,

Or the sound of water,

Or the low hum of a fan.

If you begin to drift back into a busy mind,

Focus on the sound again.

Begin to notice your breath.

Now imagine a silk scarf gently placed at the crown of your head.

Notice any sensations.

Allow yourself to stay here for a moment.

Slowly,

Gently,

Begin to scan downward with your imaginary silk to the forehead,

The eyebrows,

The temples,

And the eyes.

Notice what you feel.

If your mind wanders,

Simply bring it back to the sound and sensation of the imaginary silk.

The silk gently drifts to your nose,

Cheekbones,

Jaw,

Ears.

Noticing what's there,

Just being with it.

Let the silk travel down softly to your neck and across the shoulders.

Gentle breath.

Allow the silk to move down the arms,

Gently winding around the upper arms,

Elbows,

Forearms,

Wrists,

And fingers.

Letting the silk move in its own way around the chest and brushing against your upper back.

Spiraling softly around the torso,

Front and back,

Side to side.

Just notice what's there.

Allow the imaginary silk to continue winding and spiraling downward in your own time across your belly,

The sacrum,

Down to your legs,

The silk caressing your knees,

Around the ankles and into the feet,

The soles,

The toes,

Noticing what's there,

Returning to what's needed.

For the next few moments,

Rest in your whole body,

Sensing yourself as one,

Held,

Supported,

And when you're ready,

You can slowly let the silk drift away as you begin to return.

Feel your fingers moving,

Your toes.

Carry the gentleness of the silk with you as you move into the rest of your day.