Welcome to this everyday body scan practice.
My name is Julie and I will guide you through this practice.
Go ahead and take a comfortable position seated or lying down.
Closing down the eyes or softening your gaze.
Take a deep breath in through your nose and out through your mouth.
Breathing in for a count of five and out for a count of six.
Breathe in.
Breathing in and letting go.
Now notice the movement of your chest as you breathe in and out.
Becoming aware of your body's general outline.
The weight and feel of your body as it rests on the surface beneath you.
The experience of living.
In this body,
In this point of time,
Here and now.
Focus your attention on the top of the head.
Noticing any sensations you feel at the top of the head.
A slight tickle,
An itch,
Or just the air or your skin just being.
Just noticing,
No need to respond.
And slowly move your focus to the rest of the head.
The ears and scalp.
Forehead.
Eyebrows.
Eyelids and eyebrows.
The temples.
Upper lip and lips.
The cheeks,
Chin,
Jawline.
Noticing any minute sensations in the face without attending to or addressing them.
Simply noticing.
Continuing moving the awareness to the back of the neck and throat.
Clavicle and shoulders.
Left forearm.
Left pinky finger.
Ring finger.
Middle finger.
Index finger.
And thumb.
Just noticing sensations.
Shifting the awareness to the right arm,
The right shoulder,
To the right elbow.
Right forearm.
Wrist.
Palm of the right hand.
Right pinky finger.
Ring finger.
Middle finger.
Index finger.
And noticing sensations.
Next moving the awareness to the front body.
Moving slowly from the chest,
Ribcage,
Upper abdomen,
Navel,
And lower abdomen.
Going at your own pace.
And just noticing any sensations you feel.
And then moving on to the back body.
The shoulder blades,
Spine,
Side body,
Middle,
And lower back.
Any areas in between.
Without reacting.
Just observing the sensation.
Experiencing feeling.
Continuing to move your attention to the hips and waist.
The buttocks and sacral regions.
The left thigh,
Knee,
And calf.
The right thigh,
Knee,
And calf.
The left ankle,
Left heel.
The bottom,
Side,
And arch of the left foot.
The left big toe,
Second toe,
Middle toe,
Ring toe,
And pinky toe.
The right ankle,
Right heel.
The bottom,
Side,
And arch of the right foot.
The right big toe,
Second toe,
Middle toe,
Ring,
And pinky toes.
Noticing the continuous surrogates of energy from the toes all the way up to the top of the head.
And continuing moving your awareness back upwards.
From the left toes to the left ankle.
From the right toes to right ankle.
Up the left leg.
The right leg.
The buttocks,
Sacral regions,
And waist.
Up the back body and front body.
The left fingertips to the left shoulder.
The right fingertips to the right shoulder.
The shoulders and clavicle.
The neck and throat.
The jaw,
Chin,
And mouth.
Cheeks,
Nose,
Eyelids,
Eyeballs,
And eyebrows.
The temple and the forehead.
The ears and scalp.
Back to the top of the head.
Noticing the continuous surrogates of energy from the top of your head to the tips of your toes.
And back.
Noticing the continuous surrogates of energy from the top of your head to the tips of your toes.
And that will do.
Stay here as long as you like,
Want,
Or need to.
Begin wiggling your fingers and toes.
Make any stretchy movements you'd like.
And go ahead and open your eyes and continue your day.
Thank you so much for being here.
Namaste.
