Stress Melt Body Scan

Welcome to this short but complete body scan practice.

Sometimes when we get caught up in the details and unfolding moments of our daily life,

We can begin to lose our awareness and connection with our physical body.

By pausing and taking the time to return,

To reseat our mind within the home of our body,

To ground ourselves in the present,

We can then re-enter our day moving from a place of integrity and self-support.

Let's begin this body scan practice.

Start by making yourself comfortable.

Sitting in a chair,

Allow your back to be straight but not rigid,

Your feet flat on the ground,

Hands resting gently in your lap.

If you prefer,

You can lie down on your back,

Your whole body resting on the earth.

Whatever position you've chosen,

Soften your gaze or close your eyes,

Drawing your attention and focus inward.

Take several long,

Slow,

Deep breaths.

Breathe in fully and exhale slowly.

Breathe in through your nose and out through your nose or mouth.

Feel your stomach gently expand on an inhale and relax and release as you exhale.

Begin to let go of any noises or activity around you.

Begin to shift your attention from outside to inside yourself.

If you become distracted by sounds in the room or thoughts in your busy mind,

Simply notice this with kindness and invite your focus back to your breath.

Bring the light of your attention down to your feet.

Begin observing sensations in your feet.

You might want to wiggle your toes a little,

Feeling your toes against your socks or your shoes or the ground beneath you.

Notice if you can bring your awareness to your right big toe.

Notice if you can bring your awareness to your left big toe.

Just notice,

Without judgement,

Without the need to create a story.

You might imagine sending your breath down to your feet as if the breath is travelling through your nose to your lungs,

Through your belly and all the way down to your feet.

You can trace the path of your breath back up your body,

Through your lungs and out through your nose.

Perhaps you don't feel any particular sensation here.

That's just fine.

Kindly allow yourself to feel the sensation of not feeling anything.

When you're ready,

Allow your feet to dissolve from your mind's eye and your awareness and move your attention up to your ankles,

Your calves,

Your knees,

Your thighs,

Your whole leg.

You might imagine your awareness like a lantern,

Illuminating one part of your body and then the next as your awareness rests in each area.

Notice any sensations you're experiencing in your legs.

Notice your right leg.

Notice your left leg.

Send your breath down to your legs and draw your breath up out of your legs.

If your mind begins to wander during this exercise,

Gently notice this without judgement and bring your focus back to any sensations in your legs.

On your next exhale,

Allow your legs to fade from the light of your awareness as you move the lantern of your attention to sensations in your lower back,

Your hips,

Your pelvis.

Softening and releasing this area as you breathe in and out.

See if you can really explore these areas with your mind's eye,

Noticing any sensation in your right hip,

Any sensation in your left hip.

Is there the opportunity here to let go of any holding or gripping in this area?

Invite the muscles in that area to release and relax any amount.

Gently move your attention up to your mid-back and your upper back.

Become curious about any sensations here.

You may become aware of sensations in the muscles.

You might notice the small movements of fabric against skin as your body breathes in and breathes out.

If you become aware of any areas of discomfort,

Pain,

Stiffness,

Simply notice these sensations.

No need to label or judge.

The simple act of shining the light of your awareness on these sensations,

The act of acknowledging them,

Is enough for now.

Observe how all sensations rise and fall.

Shift and change,

Moment to moment.

Appreciate that no sensation is permanent.

Just observe and allow the sensations to be as they are in this moment.

With each out-breath,

You might let go of some of the tension you're carrying.

There's no need to force this release.

This is a time to let go of the doing,

The efforting,

And simply allow yourself to be with what is.

Very gently shift your focus to your stomach and all the internal organs here.

Perhaps you notice the activity of the stomach,

The process of digestion,

Or the movement of the belly rising or falling with each breath.

If you notice opinions or thoughts arising about these areas,

Gently let these float away,

Returning your awareness to the physical sensations.

As you continue your breath cycle,

Move your awareness to your chest and your heart.

Just notice your heartbeat.

Observe how your chest rises during the inhale and falls during the exhale.

Simply observe.

Shift your focus now to your hands and your fingertips.

See if you can imagine your breath flowing in and out of this area,

As if you are breathing in and out from your hands.

Notice any sensations here.

Can you become aware of the back of your right hand?

The back of your left hand?

If your mind wanders,

Gently bring it back to the sensations in your palms,

Your thumbs,

Your fingertips.

Draw the light of your awareness up into your arms.

Observe any sensations or lack of sensation that may be occurring there.

You might notice a difference between the left arm and the right arm.

No need to judge this.

Paying attention to the sensation is enough.

As you exhale,

You may notice the arms soften and release.

Continue to breathe,

Shifting your focus to your shoulders,

Your neck,

Your throat.

This is an area where we often hold tension.

Simply be with any sensations that arise here.

You might notice tightness,

Stiffness or holding.

You might notice the shoulders subtly moving along with the breath.

Let go of any thoughts or stories your mind might start to tell about this area.

As you continue to breathe deeply and give these areas the gift of your attention,

You might begin to feel some of that tension melt away from your shoulders,

From your neck.

Direct your awareness to your head,

Your face,

Your scalp.

Observe all of the sensations occurring there.

Notice the movement of the air as you breathe in and out of your nostrils.

Notice any sensation in your lips,

Your cheeks,

The corners of your eyes,

Your forehead,

The very crown of your head.

Finally let the light from the lantern of your awareness expand to include your entire body.

Shine this light from the top of your head right down to the bottom of your toes.

Feel the gentle rhythm of your breath as it moves through your body,

Noticing the sensation of your whole body together.

As you come to the end of this practice,

Take a full deep breath,

Drawing in all the energy of this practice.

Exhale completely.

Start to become aware of your position in the room.

Imagine the floor,

The walls,

The ceiling.

Imagine the sky outside,

The earth,

The weather and temperature.

When you're ready,

Gently flutter your eyes open and return fully to this present moment.

As you become fully alert and awake,

Take a moment of profound gratitude for yourself,

For your connection to the home of your body.

As you prepare to move back into your day with grace and integrity,

Remember that you can return to this body scan practice as often as you need.

Thank you for practicing with me today.