BodyScan,
Inviting you now to come into a posture where you feel relaxed,
Comfortable and alert.
Encouraging you to cultivate a mindset that feels open,
Curious,
Letting go of any expectations and accepting for what your experience is in this moment.
Giving yourself permission to slow down.
Dropping down into the body now,
Allowing your body to soften,
Creating a sense of space and ease.
Inhabiting your body as wholeheartedly as you feel able to.
Moving your awareness now to the crown of your head,
Moving down and closing your eyes or lowering your gaze,
Whatever you find most helpful.
Relaxing the root of your tongue in your mouth,
Noticing how that feels.
Shifting your awareness now to your shoulders,
Allowing any tension to dissolve with every exhale.
Moving down your arms,
Noticing the placement of your hands.
Are they soft and open or are they maybe a little scrunched up?
Encouraging you just to make any more adjustments that help you feel comfortable.
And if you find a mind wandering,
Just knowing that that's completely normal.
It's just what the mind does.
Using that moment of awareness as an opportunity to bring your attention back to your body,
Back to the physical sensations you're experiencing.
And doing that as many times as you need to.
Moving your awareness now to your upper back,
Moving down to your mid back,
Dropping down to your lower back.
Relaxing into gravity,
A little bit more with every exhale.
Appreciating the sense of connectedness and unification between the body and the mind in the present moment.
Bringing your awareness now to your diaphragm,
Noticing the expansion and contraction of your torso as you inhale and exhale.
And if you're finding that difficult to notice,
Inviting you to place your hands on your torso and just notice the gentle movement as the body swells and subsides along with every inhale and exhale.
Appreciating any areas that feel well.
Perhaps you might want to linger on these sensations.
Noticing the belly expand on the inhale and soften on the exhale.
What are you noticing now?
Moving down to your hips.
Feeling into that sensation of your hips connecting with the chair.
Feeling held and supported by the chair.
Allowing your body just to soften.
Moving down your thighs.
Your knees.
Down to your feet.
Noticing the placement of your feet.
Are they flat on the ground,
Helping you feel a sense of rootedness and groundedness into the earth?
Noticing the sense of stability that that creates throughout the body.
And if it's comfortable for you,
Just lifting your toes up.
Spreading them out,
Giving them a little stretch and gently placing them back on the ground.
Noticing how that feels.
Using the physical sensations you're experiencing in your body as an opportunity to cultivate a sense of groundedness,
Calm and ease.
Treating any areas of discomfort as you would a friend.
With patience,
Tenderness and compassion.
Feeling a sense of gratitude to our bodies and all they do to help us.
Continuing to appreciate any areas that feel well for you.
Inviting you to see your practice as a gift to yourself and those around you.
Every exhale creating a little more space and ease for the body.
Slowly becoming of the space around you.
Opening your eyes or raising your gaze and just bringing any movement into your body where you feel helpful.
