Find a comfortable position on the floor or on your bed and make sure you're warm.
And we will start the body scan.
This is a guided journey through your body where you give your body full attention.
The idea is to notice whatever you feel in the different areas of your body and also to notice what you're not feeling.
Whatever there is,
Feeling or not feeling,
It's all good.
It's all about accepting what's happening right now in this moment.
It's important to not think about relaxing too much.
This might happen but it's not the goal.
The goal is to become aware of what's happening.
What's happening in your body right now.
Just let go of the wish for things to be different because whatever happened is already happening.
And also see if you can let go of any judgments because they will definitely arise.
Judgments and resistance are the things that hold you back most in life.
So just see them for what they are.
Judgments and resistance.
Now close your eyes.
Allow your arms and legs to drop open.
If this feels good you can have your palms open.
Simply becoming aware of the fact that you're breathing.
Feel the movement of air in and out of your body.
And notice how your belly rises and falls with each breath.
Just following the movement of air.
Allow your body to get heavy and to sink deeper into the floor or into your bed.
Move from your belly through your left upper leg,
Lower leg into the left toes.
And just feel and explore your left toes.
Remember that there's no right or wrong way to do this exercise.
Just allow things as they are.
Feel the big toe,
The second toe,
The third toe,
The fourth toe,
And the fifth toe.
Notice if you can feel temperature,
Pulsation,
Where the toes touch each other.
Maybe you can feel the tissue of a blanket or a sock.
Then breathe into your toes.
Even though it's anatomically impossible,
Just imagine your breath going all the way down into your toes.
And let go of the toes and feel the bottom of your foot.
The arch,
The sides,
And the heel.
Feel how the heel presses down.
Feel the top of your foot.
Now feel the whole left foot breathing with it.
Now let go of your foot and move your attention into your left ankle.
Feel inside,
Outside,
The joints.
Then from your left ankle you move up into your left lower leg.
The shin,
The calf,
The skin,
And the bone.
Simply exploring whatever you can notice there.
If there's tension,
Let there be tension.
Moving up into your left knee,
The kneecap,
The inside.
Maybe you feel the skin,
How it's different on the front and on the back of your knee.
Moving up into your left thigh bone,
Your left upper leg,
The big muscles,
And all the way up into your left hip.
From your left hip moving over to the right hip.
From the right hip you move down into the right toes.
For the big toe,
And the little toe,
And the toes in between.
Breathe with it,
Breathe with your toes.
Move your attention to the bottom of your right foot,
And the top.
Your right heel.
Now feel the whole right foot,
Just breathe with it.
Moving up into your right ankle,
The bones,
Your right lower leg.
Can you feel any difference between your right lower leg at the space of your ankle or at the space of your knee?
Simply exploring.
If you feel nothing this is good too.
Moving up into your right knee,
Inside,
Outside.
Just feeling it,
And allowing it to dominate your whole field of your awareness.
Up into your right thigh,
Feel the skin on the inside,
Outside,
And all the way around.
Noticing any tensions or relaxation and breathe with it.
Moving up into your right hip and pelvis,
Exploring the sensations on your buttocks,
Your productive organs,
Your belly.
Feel the lower back,
The sides of your body.
Now feel your whole lower body,
So both legs,
Pelvis,
And breathe with it.
And move your attention into your diaphragm,
Into your ribcage,
And feel how your ribs widen and narrow with each breath.
Feel the sternum,
And your shoulders,
And your chest.
Maybe you can even feel your heartbeat.
If you don't feel anything that's fine too,
Just exploring and breathing with it.
Move your awareness into your left shoulder,
And all the way down into your left fingers.
Feel your thumb,
Your index finger,
Your middle finger,
Your ring finger,
And your little finger.
Maybe you can feel your nails,
Pulsation,
Movement of energy,
Temperature.
Maybe exploring,
And feel the back of your hand,
The palm,
And feel the whole hand,
And breathe with it.
And move up into your wrist,
Can you feel a flush of blood running?
Maybe you can feel your pulse.
Moving up into your left upper arm,
Exploring the left forearm,
The skin,
The bones,
Into the left elbow,
Can you notice the little bone that sticks out?
The soft skin on the inside.
Moving up into your left upper arm,
Can you sense the muscles?
Up into your left shoulder,
And notice if there's any tension there,
And just breathe with it.
And from your left shoulder over to your right shoulder,
All the way down into your right fingers.
Exploring the thumb,
The index finger,
The middle finger,
The ring finger,
And the little finger.
The palm of your hand and the back of your hand.
I feel the whole right hand.
Move your attention up into your wrist,
The tendons,
I feel your right forearm.
Can you distinguish the two different bones?
Up into your right elbow,
Can you feel the shape?
Move your attention into your right upper arm,
Inside,
Outside,
Your right shoulder,
And feel the back of your upper body in the floor or in your bed,
Sinking down,
Going deeper with each breath.
Move your attention into your neck,
Your throat.
Can you feel how your throat opens and closes with each breath?
The air pulsing in and out of your body.
Your throat expanding and narrowing with each breath.
Feel your jaw,
Left and right,
Your tongue.
Explore your left ear and your right ear.
Your eyes,
The skin on your face.
Can you feel the expression you have on your face right now?
The skin between your eyebrows,
The back of your head,
Your brains,
And the top of your head.
Can you feel your whole body?
Imagine that there is a space in the crown of your head,
And imagine that through that space you're breathing in fresh energy,
Oxygen,
All the way down into your toes.
So breathing in from the crown of your head,
Fresh energy into your throat,
Your chest,
Your arms,
Your belly,
Your pelvis,
Your legs,
And all the way down into your toes.
And then breathing in fresh energy,
Oxygen,
From the crown of your head all the way down into your chest,
Your arms,
Your belly,
Your pelvis,
Your legs,
And into your toes.
And now reverse your breathing,
So when you breathe in from the crown of the head all the way down in the toes,
And you breathe out from the toes all the way up to the crown of the head.
Maybe you need a few more breaths to get from head to toe,
That's fine,
Just take your time.
Now let go of the breath and allow your breath to move freely.
Feel the beauty of your body,
No matter the pain or the scars.
You just took time out in silence to offer healing and nourishment for your body.
And remember that you can come back to this space of quiet awareness whenever you need to,
Whenever you want to.
Just paying attention to the different parts of your body,
Your breath,
Each inhalation,
Each exhalation.
And realizing that this is your source of power,
Of healing,
Your gateway to wellbeing,
Simply by exploring what there is happening right now and accepting what's happening right now,
Because it's already happening.
Now take a deep breath and move your body in a way that feels right for you.
Maybe stretch a bit.
Maybe come back to this present moment.
How 12
