Current State Check In With Body Scan

Current state check-in.

Please take a dignified seated position.

Place both feet on the ground and rest your hands on your lap,

Palms facing upwards.

Close your eyes and take four long slow breaths in and out of the nose.

Bring your attention to the breath.

Notice the rise and fall of your belly as you inhale and exhale.

Now as an observer bring your attention to your mental activity in this moment.

Notice the pace,

The quantity and quality of thought passing through right now.

If you get distracted by any particular thoughts gently bring yourself back to the breath.

The breath is an anchor into the present moment and into our observer.

Now drop your attention down into your heart and chest area and with compassionate curiosity observe whatever feelings and emotions are currently present.

Again as an observer drop your attention down to your feet and as we scan the body notice any physical sensations that are present including tightness,

Temperature,

Vibrations,

Tingling.

Feeling your feet,

The bottom of your feet,

The top of your feet.

Gently moving your attention up through the ankles and into the calves,

Up over the knees and into the thighs.

Feeling your buttocks on the chair and your lower back.

Moving your attention around to the belly area and up through into the chest,

Back around to the mid-back,

Up through the shoulder blades and onto the shoulders.

Gently moving your attention down the arms through the elbows and into the hands,

Back up the arms and onto the shoulders again.

Noticing the area at the front of the neck,

The throat and around to the back of the neck,

Up over the head and down into the face.

Noticing the areas of the forehead,

The eyes and the jaw.

Notice what it's like to really feel your interior and as you observe your thoughts,

Your feelings and body sensations,

Notice that which is aware of all this.

Please take a few long slow breaths in and out of the nose and when you're ready open your eyes and return to the room that you are in.