Short Body Scan

Let's begin by bringing attention into your body.

You can close your eyes if you're comfortable to do so or engage in a soft gaze towards the floor.

Just begin to notice your body wherever you're seated,

Feeling the weight of your body on the chair or on the floor.

Let's take a few deep mindful breaths,

Breathing slowly,

Deeply and calmly.

And as you take a deep breath,

Become more aware of the oxygen soothing and calming your entire body.

And as you exhale,

Having a sense of relaxation in your whole being.

Begin to notice your feet on the floor.

Notice the sensations of your feet touching the floor.

You may notice the weight and pressure of the shoes or socks you may be wearing or the warm or cool air on your feet.

You may notice your legs pressing against the chair.

Just noticing how they feel heavy or light,

Tense or relaxed.

Notice your back against the chair.

Just noticing.

Now bring your attention to your stomach area.

Just notice if your stomach is tense or tight,

Allow it to soften.

Take a deep,

Slow breath.

Become aware of your hands.

Are your hands tense or tight?

Just see if you can allow them to soften.

Notice your arms.

Feel any sensations in your arms.

Can you allow your shoulders to become soft?

Notice how your neck and your throat feel.

Can you let them be soft and relaxed too?

Soften your jaw and allow the muscles in your face to become soft and relaxed as you continue to breathe slowly,

Deeply and calmly.

You have taken this time to instil a little more calm and ease into your body.

Become aware now of how your body feels,

Knowing that you can do this body scan anytime and anywhere you need.

Before we conclude,

Take two deep,

Slow,

Calming,

Mindful breaths.

When you are ready,

You can open your eyes.