Take a deep breath in and out.
If you're laying down on your back or seated,
Make yourself comfortable.
Slowly close your eyes.
Take this moment to get in touch with you.
Bring your full attention to your breath.
Slow down the breath.
Become aware of the movements your body makes when you inhale and exhale.
Get in touch with the sensations in your body.
Notice the sensations of pressure where you're touching the ground or chair.
Become aware of your entire surface,
The surface of you.
Breathe into the fullness of you.
See if you could fill yourself up all the way,
Every part of you.
On your exhalation,
Allow yourself to sink further and deeper into the ground,
Into the chair.
Become aware of what you're feeling,
The thoughts,
The images,
The emotions,
The resistance that exist inside of you.
Without changing or judging,
Taking a space of observation,
There isn't a goal to change how you're feeling.
Coming back to breath,
Coming back to sensations anytime you drift off.
Throughout the scan,
Bring your mind to any sensations you perceive as you slowly focus your attention on each part of the body in turn.
Begin in your lower abdomen.
All you have to do is notice how the breath gently creates movements in the lower abdomen,
The lower belly.
As you breathe,
Become aware of the changing patterns of sensations in the abdominal wall on each inhalation and exhalation.
Remove your breath and awareness down your right leg to the buttocks on the top of the thigh,
The space between the hip and the knee.
Become aware of the sensations as you bring your full attention and curiosity to the knee,
Allowing the awareness to float between the space of your knee and your ankle.
Moving all the way into the right ankle,
The right heel,
And the foot.
Become aware of the subtle sensations of each toe,
The big toe,
The second toe,
The third toe,
The fourth toe,
And the smallest baby toe.
Become aware of the temperature or tingling,
Perhaps nothing.
Now imagine your breath entering your body,
Moving into your lungs,
Down your right leg,
And into your foot,
Into each of those toes.
On your exhalation,
Imagine the breath moving all the way back up through the foot,
The leg,
The body,
And out through the nose.
Do this for a few breaths,
With every breath bringing more awareness into this foot,
Spreading it up your shin,
To the knee,
And your calf,
Breathing into the lower leg,
Moving up to the thigh,
To the hip,
To the pelvic bowl,
Breathing into all of the organs in your bowl,
All of your sexual organs,
Your creative core,
Your yoni.
Breathing into the sensations,
The pelvic floor.
Gently move your awareness to your left leg,
Bringing curiosity and attention to the buttock,
And the left side,
To the space between the hip and the knee,
Breathing in towards the knee,
And allowing the awareness to float to the sensations in the space between your knee and your ankle,
Becoming aware of all of the layers,
And on the ankle to the heel.
And allowing it to float through the foot towards each toe,
Breathing into the big toe,
The second toe,
And the third toe,
And the fourth toe,
And the baby toe.
Become aware of where your toes touch,
The temperature,
Any tingling,
Perhaps nothing.
On your next inhalation,
Direct the breath all the way through your body to your toes.
Imagine entering the body through your lungs,
Down the left leg,
Into your foot,
Into each of the toes.
On the exhalation,
Imagine the breath moving all the way back up the foot,
The leg,
The body,
And out through the nose.
With every breath,
Bringing more awareness into the foot,
Spreading it out through the calf,
The calf,
To your knee,
And allowing it to flow up the thigh,
Into the buttocks,
Into the pelvic bowl,
Bringing the breath into the waist and the abdomen,
Breathing into all of the organs,
All of the bowels.
Noticing the sensations as you bring your awareness here to the back,
All the way up.
Taking a few breaths in through the mouth,
Down the entire spine,
All the way into the elbow,
And all the way back up the spine.
Become aware of the chest and the ribs,
Breathing into the lungs to expand,
Breathing space around the heart.
Breathing space into the shoulders as you become aware of the muscles,
The bones.
Breathing in to the space between your right shoulder and your elbow.
Breathing into the elbow,
Into the space between the elbow and the wrist.
Breathing in to the right palm of your hand,
Bringing breath to the thumb,
To the index finger,
To the middle finger,
To the ring finger,
To the pinky.
Imagining you can breathe all the way into the fingers,
Every breath came in through the mouth or nose.
Bringing breath and awareness into the full arm.
Bringing the awareness towards the left shoulder,
Breathing into the space and the sensations between the left shoulder and the left elbow,
Between the elbow and the left wrist.
Becoming aware of the sensations in the wrist and in the palm of the left hand.
Breathing into the thumb,
The index finger,
The middle finger,
The ring finger,
The pinky.
Imagining the breath floating into the body,
Into the left shoulder,
Elbow,
Wrist all the way to the left fingers.
Breathing into the lower neck and the throat.
Becoming aware of the back of the head,
As if you could breathe into every hair,
Into the top of the head.
Becoming aware of the ears,
Breathing into the ears.
Breathing towards the jaw,
Becoming aware of the jaw and the chin.
Breathing into the sensations of the chin and the mouth.
Breathe into the nose and sinus areas.
The cheeks,
The forehead.
Breathe into the eyes.
Bringing your awareness to the space in between the eyebrows.
As if you could breathe in through this point into the fullness of the body.
Become aware of the sensations throughout the fullness of the body.
Going down the breath.
And when you're ready,
Gently and softly bring your awareness back into the room,
Into the space.
Breathing into the eyes.
