Welcome to this guided body scan.
An opportunity to reunite mind with body.
As we go throughout our days,
We may find our physical bodies moving in one direction,
While our mind is wandering,
Recycling thoughts,
And just not present.
This daily practice of body scanning can help us unify and focus,
And bring ourselves back to the moment.
I invite you to find a comfortable position to either lie down,
Or you may stay in an upright seated position.
Really what's most comfortable for you to connect for these next moments together.
Gently closing the eyes,
And bringing our awareness to the point between the brow,
More in a outward and upward gaze.
As if there's that mountain range off in the distance,
And you're watching the sun dance around its peaks.
Kind of parking our eyes here,
While we scan the body with awareness and our breath.
We begin to imagine being surrounded by this bright,
Brilliant white healing light.
It supports us.
It nourishes.
It recharges us.
And as we begin to notice our breath coming in through the nostrils,
We notice with each breath,
We take in this light into the body.
As it swirls around,
It dissolves any tensions or pains or emotional ties to whatever you might be feeling.
So as we scan and breathe in,
We allow this light to make its way,
Starting with our feet.
Imagine as you breathe in that light heading into each toe,
Spreading throughout the sole of the foot,
Becoming a witness to the observation of sensation,
Noticing any connection with the floor,
Any of fabric.
As you watch that breath breathing in and allowing it to swirl around in both of the ankles,
Noticing the shin and the calves.
And with each breath,
Offering the opportunity to let go,
Letting your breath dissolve and carry out whatever you don't need,
From the knees,
Both front and back.
If this is a place that causes pain at any point in time,
Just notice.
And breathing in and just being with this thought or this feeling and then letting it release.
Connecting with the thighs and the back of the leg,
Feeling your connection to your seat.
Can you feel gravity?
Can you surrender to it?
Feeling the hips,
The entire pelvis region and its connection with your floor or the bed or chair.
Let your breath move through this area as you breathe in,
It moves the belly and expands the lower abdomen.
Breathing into the entire belly region.
Breathing into the abdomen,
Appreciating its ability to rise and fall with each breath.
Sensing anything here.
Feeling breath move through the lungs,
Expanding the ribs and the chest.
What does that expansion feel like?
Is it with ease?
Can you feel it expanding through the upper back with each inhale?
Like a wave massaging the spine.
Noticing the heart center space where a lot of emotion can settle in.
Tension,
Stress,
Anxieties can live here.
Just offer your breath and settle into the observation.
Breathing and noticing the shoulders,
Perhaps allowing them to fall away from the ears or just succumb to that gravity pulling them downwards.
We tend to resist even when there's no physical reason.
We walk around tents or shoulders hunched forward or being held upwards.
And if we can just breathe and offer the stillness.
We can make space for more to come into the body.
Sensation and experience and lightness.
Noticing the upper arms.
The elbows.
What are the arms resting on?
Feeling your connection between the two.
The forearms and the wrists.
Breathing in and noticing each fingertip.
Each fingernail.
Drawing our awareness back to the throat and the neck.
Noticing the jaw and any muscles surrounding and just see if you can soften.
The cheeks and the lips.
Eyes and the forehead.
Feeling for the crown of the head.
And begin to watch the breath come in through the nose,
Through this observation of sensations.
Can you feel it traveling upwards and into the body and creating a wave?
Imagine with each breath,
This light spreading throughout the body,
Just washing through and cleansing and dissolving and removing.
As we settle into our breath.
Noticing each in and each out.
And its movement within us.
I invite you to stay with this breath.
Feeling this wave washing throughout.
