So finding a comfortable position,
Maybe lying down and just relaxing into this present moment.
In this practice we're going to be scanning through the body,
Noticing any sensations and feelings and when possible letting go of any tension or tightness.
So to begin,
You might just like to take a few long slow deep breaths,
Allowing your muscles to relax,
Feeling the weight of your body against the floor,
Allowing yourself to feel the force of gravity and your body relaxing,
Sinking into the earth.
And as we move through the body,
If your attention goes elsewhere,
That's fine,
Just when you notice,
You can bring your attention back into your body and continue.
You can begin with your face,
Just noticing any feeling or sensation,
And relaxing the muscles in your face,
Allowing them to loosen,
Soften.
Moving down to your neck,
Aware of any feeling,
Aware of how your neck feels in this moment,
And again,
If noticing any tension or tightness,
Just letting go of that and letting it relax.
Continuing down to your shoulders,
Aware of any type of sensation,
Warmth,
Coolness,
Tingling,
Fuzziness,
Or if there's no sensation there,
That's fine,
You can just notice the absence of a sensation,
And again,
Just allowing them to relax,
Letting go of any tightness that may be there,
And allowing them to fully relax.
And moving down through your arms,
Through your upper arms,
Observing and relaxing,
Through your elbows,
Through your lower arms,
Observing,
Relaxing,
Your wrists and your hands.
Continuing to breathe all the while,
And allowing yourself and your body to release and relax.
Moving now to your chest,
Again,
Observing any sensation there,
Relaxing the muscles,
Then moving down to your stomach,
Again,
Noticing how it feels,
And releasing any tension that you may be holding there,
Breathing and relaxing,
Then moving to your back,
Your upper back,
Noticing how it feels,
And allowing any tension or tightness to fall away,
And doing the same with your lower back,
Observing and relaxing.
Now moving down to your bottom,
Again observing any sensation you can feel there,
And relaxing,
Letting go,
Moving down to your thighs,
Your upper legs,
Noticing any feeling or sensation,
Tingling,
Warmth,
Coolness,
Fuzziness,
Anything at all,
Just calmly observing,
And once again letting go and relaxing.
Moving down to your knees,
And then to your lower legs,
And to your calves,
Feeling,
Observing,
And relaxing,
Continuing to breathe,
Moving down to your ankles,
Relaxing them,
And finally to your feet,
Observing,
Feeling,
And relaxing.
You can bring your attention now to your body as a whole,
And if noticing any tension or tightness anywhere,
Once again just letting go of that,
And allowing every muscle in your body to completely relax.
You can feel the weight of your body against the earth,
Let all tension tightness melt away,
Finding a place of peace,
And continuing to breathe.
If you wish you can continue doing this body scan,
You may work from your feet back up to your head,
And you can continue doing this for as many times as is useful to you.
