Body Scan For Body Awareness & Relaxation

As we begin this practice,

Bring a gentle awareness to your body,

Noticing your body and the rise and the fall of your body as you breathe in and as you breathe out.

And allow your eyes to grow heavy and close.

And bring your awareness to your breathing.

And bring your awareness to the sounds that are around.

And bring your awareness back to your breathing.

Now drop this awareness to your feet,

Noticing the point of contact between your feet and the ground beneath you.

And bring your awareness now to your big toe,

Second toe,

Third toe,

Fourth toe,

Pinky toe,

The soles of your feet,

Upper feet,

Heel,

Ankle,

Angle of the ankle.

Stay with the body.

Calves,

Shins,

Knees,

Space behind the knees,

Thighs,

Upper thighs,

Hamstrings,

Buttocks.

Stay with the body.

Hips,

Hip bones,

Reproductive organs,

Lower pelvis,

Belly,

Upper belly,

Chest.

Notice your breathing.

Stay with the body.

Heart,

Heartbeat,

Space at the base of the throat.

Stay with the body.

Laps of the arms,

Biceps,

Triceps,

Elbows,

Angle of the elbows,

Forearms,

Wrists,

Hands.

Stay with the body.

Thumbs,

Pointing finger,

Middle finger,

Ring finger,

Pinky finger.

Stay with the body.

Wrists,

Forearms,

Elbows,

Upper arms,

Top of the arms.

Stay with the body.

Shoulders,

Shoulder blades,

Upper back,

Middle back,

Lower back,

Buttocks,

Coccyx,

The length of the spine.

Neck.

Stay with the body.

Skull,

Scalp,

Hair,

Hair follicles,

Ears,

Earlobes.

Forehead,

Temples,

Upper cheek,

Lower cheek,

Jaw,

Chin,

Point of contact between the lips,

Mouth,

Teeth,

Tongue.

Swallow.

Notice your breathing.

Stay with the body.

Tip of the nose,

Bridge of the nose,

Eyes,

Eyes resting deeply in eye sockets,

Eyebrows,

Eyelids,

Eyelashes,

Space below the eyes,

Point between the eyes,

Forehead,

Crown of the head.

Imagine yourself wearing a crown.

And from the crown,

Scan the body now,

Sensing into all the places of tension and holding.

And let go.

Let go and stay with the body.

And stay with the breath.

Resting for a few moments now and resting on the breath.

Just the breath.

And as we come to the end of this body scan,

Notice your feet again and their point of contact with the ground.

Notice the sounds that are around.

Sounds on the surface of your skin.

Notice your breathing.

Slow down and gently open your eyes.

Stay with the body.

Stay with the breath.

Stay with the body.