Let's begin by sitting comfortably with your legs crossed.
Pretend that you have a zipper from your belly button to your neck.
Zip it up to keep you seated comfortably with your back straight.
Now gently close your eyes.
We will begin by taking deep breaths using our nose and then slowly breathing out using your mouth.
Feel your tummy filled with air as you slowly breathe in using your nose and you breathe out using your mouth.
Try it one more time breathing in through your nose and breathing out through your mouth.
Now place your hands on your feet.
Draw your attention to your toes.
Wiggle them.
Feel how your toes touch the ground.
Let your attention go from your feet to your legs.
Putting your hands over your calf muscles.
Now try making them contract and then release.
How does this feel with your hands?
Do this another time contracting and then release.
Move up your attention to your thighs.
Letting your hands rest on your upper legs.
Breathing in thanks for how your feet and legs make you move,
Make you be still,
Bring you to places,
Keep you grounded.
We will continue the body scan by giving attention to your pelvis.
Putting your hand on each side.
Feeling how your sides move as you breathe in and out.
Grateful for this part of the body that centers us,
Holding us steady.
Now put your hands on your belly.
Feel your tummy expand as you breathe in and out.
Feel your tummy get smaller as you breathe out.
Doing this one more time,
Breathing in through your nose and breathing out slowly through your mouth.
Many thanks to our belly for the work that it does.
Now place your hands on your chest.
Feel your chest move up and down as you breathe in and out.
Spend a few moments to feel your heartbeat.
Feeling in gratitude for the hard work that it is doing.
Thank you,
Heart.
Now we move forward to your shoulders,
To your neck.
Using both hands on these body parts,
Giving your attention to your neck and your shoulders.
Releasing any stiffness as you breathe in.
Feeling your body relax as you breathe out.
Grateful for the role it serves in supporting our head and our body.
Now place your hands on each side of your face.
Feel your face.
Feel your muscles move as you give a smile.
Give thanks to who you are.
Breathing in how you are special.
Breathing in how you are wonderful.
How you are unique.
Now put your hands over your arms,
Hugging yourself.
Breathing gentleness and love.
Knowing that you are a source of calmness,
Of goodness and love.
When you are ready,
Gently open your eyes.
Giving your attention to the room and bring a smile to your face.
