Welcome to this body scan practice.
You can remain seated on a chair or do this practice lying down on your back either on the floor or on a bed or couch.
Make yourself as comfortable as you can be with the option to wrap yourself in a warm and soft blanket and also to place a cushion underneath your head.
And then let's begin.
Closing gently the eyes as you maybe wiggle the shoulders or the hips gently so you can find your most comfortable position.
And then when your body feels satisfied,
Commit to stillness for the rest of the practice.
Then bring your awareness to your breath flowing in and out through the nose and also allow your breath to settle and slow down a little.
And then we start our journey through the body starting at the crown of the head,
Back of the head,
The ears,
The eyes and the eyebrows,
The tip of the nose,
The cheeks,
The lips,
And your lower jaw.
And then travel your awareness down the neck and the throat,
The collarbones and shoulders,
The arms down to your fingertips,
Feeling and noticing the sensations in the palms.
And then return to your collarbones to continue the journey down to the chest and upper back.
The belly and the lower back,
And the sides of your torso on the right and left.
And then the pelvis and the pelvic floor muscles,
Floor muscles,
The hips right and left,
The thighs right and left.
And then travel your awareness down the legs,
Right and left,
Until you reach the ankles and the top of the feet,
Right and left.
And then the ten toes and the soles of the feet.
And now your whole body into awareness from the crown of the head to the tip of the toes.
And then we center along the direction of width.
So become aware of the space between the heels,
The space between the knees,
The width of your hips.
The width of your shoulders and the space between the ears.
And imagine with every breath you expand in width a little bit more,
Taking up space.
And on the exhale you release and returning back to center,
Back towards your spine.
And do it a few more times.
Inhale to expand in width,
And exhale to return back to your center.
And then we focus on the dimension of length.
So from the crown of the head,
Down the spine,
Down the legs,
To the heels,
Reaching in opposite directions,
Creating more length and dignity in the whole body.
Inhale,
You imagine you're lengthening a little bit more and stretching from crown to heels.
And exhale,
You return back to your center and do it a couple of times on your own.
Finally we center along the dimension of depth.
Start by sensing the back of your body in contact with the surface underneath you.
And then move your attention to the front of the body.
And notice which body parts comes to mind when you think about the front.
The front.
Is it the tip of the nose?
Is it your hip bones or your knees or the toes?
Just observe where your mind goes when you think about the front of the body.
And then notice or sense the space between the back and the front.
And everything that is in between.
From your physical body,
Like the muscles,
The bones and the organs,
To your energetic body,
Your thoughts,
Feelings and emotions.
And then bring your awareness to your center,
Which is that space in the belly,
Just below the belly button.
This is the intersection between the three dimensions of width,
Length and depth.
Width,
Length and depth.
And this is the home of your purpose and what you care about.
If you like,
You can visualize a golden sphere of light at your center.
And allow this ball of golden light to become brighter and stronger with every breath.
Creating a stronger connection to what you care about.
And let it glow and become brighter and brighter with this last few breaths.
And then let the image of the golden sphere of light to disappear into your awareness.
Of the golden sphere of light to disappear into your awareness.
As you start to return to your body and the room you are in.
Option to stay here a little bit longer.
Or if it is time for you to fully return.
You can start to rub the fingers,
Each finger with the thumbs.
Wiggling the toes.
Maybe swaying the head side to side and stretch and start to gently move.
And then take a deep breath in through the nose.
And say ah through the mouth.
And when you're ready,
You can open the eyes to the room.
