Body Scan With Expansion & Discovery

Let's go ahead and as you're here,

Just make yourself comfortable and please go ahead and become aware of following your breath for the inhalation and the exhalation.

And if it's possible,

I invite you to be using your breath through the nose and out through the nose.

And just track the breath.

Don't try to control it.

And as you follow the progression,

I invite you to make that inhalation a little bit bigger,

A little bit longer.

And then that exhalation a little bit deeper.

And when you feel that you've finished it,

Go ahead and give an extra exhale to clear anything that may just be sitting,

Whether it's stagnant or just figuratively so.

And as you follow that breath,

Just notice where it is in your body and what seems to change on the inhale or the exhale,

Or perhaps the space in between.

You may find with the breath that it's starting to slow.

You may become aware of the expansion in your belly and even your sides,

Like by your rib cage.

So you may feel that forward expansion and that sideway expansion.

And just notice,

Just observe.

Don't try to change anything.

And if thoughts are coming in,

Just give them a figurative nod and just allow them to just be released.

Or if it triggers something that you feel you need to hold on to,

Just give yourself permission to give it a nod and then figuratively place it down on the side.

Because all of this you can go back to once we've completed our time here,

Coming home to our center,

Unplugging from the outside and also possibly recharging from within.

So I invite you at this point to bring your awareness up to the top of your head.

And we're going to be going through a scan.

And when you bring your awareness to the top of your head,

I invite you to just take a moment.

And with that internal eye,

Almost like what you have in your mind's eye,

Perhaps you might see,

And also what you feel,

And also any other sense that comes out,

Just bring your awareness to it.

Take a moment to be very present with it.

And if you come across something that seems a bit significant,

Go ahead and you can ask a question.

Perhaps why am I feeling this?

What should I know?

Is there something that you need to tell me?

To just become aware and bring your attention as we do the scan slowly through the body.

If there are any points or places that are trying to get your awareness.

And likewise,

If there is not,

Just enjoy the process of being very present with each part of your body,

Your cells,

And your being.

Because we are physical and energetic embodiment.

So as mentioned earlier,

Let's go ahead and bring our attention to the top of our head.

That's also where the crown chakra is the seventh energy center.

And also the scalp.

Just bring your attention.

Do you notice anything or feel?

And I invite you to bring your awareness down a bit onto the forehead and your whole face as well as your jaw.

And the mandible,

Which is the jaw and tracking it up to where it connects near the ears.

And just bring your awareness.

Is there anything that you feel?

Can you allow your muscles to relax?

Allowing the jaw to go slack.

And you might find that your mouth drops open just a bit.

As if the tensions that we may be holding are releasing with the relaxation and are giving permission to just roll away.

And I invite you to bring your awareness to your neck,

Both down the front,

Your voice boxes around the sides as well,

And into the back.

Below the mandible and with the cervical or those top vertebrae.

Just bring your awareness all around your neck.

Giving permission for those muscles to relax.

And if it feels comfortable,

I invite you to go ahead and bring a little movement.

You might want to move or roll your head a little bit side by side or even around,

Just very gentle,

Very small,

And just in a relaxing,

Releasing way.

Go ahead and become aware of the breath,

The next inhalation and exhalation.

And now I invite you to bring your attention downward onto the shoulders from the neck,

Spreading out both over the front,

Over the ends or the sides of your shoulders,

As well as a little bit onto the back.

Bring your attention to the shoulders.

What is it you feel?

Is there any spot that is requesting your awareness?

And if it feels right,

Or if it's needed,

Go ahead and roll your shoulders individually or together.

You could even roll them back.

And if you do,

You may feel your shoulder blades a bit lower going and dropping on your back.

And you might also feel that openness with the sternum in front and also the opening between the clavicles,

The shoulder blades.

Just allow the relaxation,

The muscles to let down a bit.

And I invite you to continue the scan going down around your chest,

Both the sternum as well as in the back with the shoulder blades.

Just notice the muscles.

Are you carrying anything?

Is there tightness?

And if there is,

Just allow a relaxing or releasing.

And again,

Bring your awareness for two cycles of your breath.

And I bring your attention back to the scanning.

And as we continue from the chest,

I'm going to invite you to bring your attention out to your arms from the shoulders,

Down the biceps,

Triceps,

Down past the elbows and forearms,

Into your wrists and into your hands.

And allow those arms to relax,

Palms to be supported or relaxed.

And if it is comfortable,

Palms up,

Allowing the openness and the energy flow.

Once again,

Bring your attention back to the breath for two inhales and two exhales.

And I invite you at this point to bring your attention back to the rib cage area and allow that scanning all the way around the back.

So it's the middle of the back,

The lumbar region,

And bring it back in front and even lower into your abdomen and your gut,

Belly region.

And just bring your awareness and even bring it back around your lower back and just be aware.

Is there anything that you need to bring your awareness to?

And now I invite you back into the hips and the pelvis region.

Just notice how they feel.

Bring your awareness to what they might be in contact with,

Perhaps a seat,

A chair.

What is supporting?

And now I invite you to bring your awareness to your upper legs,

The thighs,

The quads.

Just see how the muscles are.

How the support is.

And bring your attention now to your knees.

Those joints that support everything,

Move everything,

Help you climb,

Jump,

Run,

Swing.

And I invite you now to bring your attention to the scanning of the lower legs,

The calves and the shins,

And to feel them.

And if there's any tension,

Bring your awareness to that.

Invite yourself to release that.

You might even want to flex and point your feet,

Get a little movement.

And if not,

That's okay.

And I invite you to continue to scan down to the ankles,

These beautiful joints that support all of you.

And then down to your feet.

And scan both underneath the heel,

Around the Achilles tendon,

Under the base of your foot,

As well as the top of your foot.

Both of them.

And I invite you to go back,

Bring your awareness to the breath again.

And go ahead,

Really feel the cleansing breath come in.

And exhale at your own pace.

But just allowing the awareness of coming back to your physical being,

Being completely present.

And just allowing whatever is,

Not waiting it,

Not trying to change it,

But just being present.

Okay,

So we've done a body scan.

And I invite you to actually,

Almost as if your line of sight was a giant flashlight,

Bring that up from your feet,

Up your ankles,

Up your lower legs,

Over your knees,

Up your thighs,

And your hips and your pelvis,

Up your body and trunk,

To the chest and the shoulder blades,

Up to the shoulder,

Up the neck,

And up the face,

The forehead,

And back to the crown chakra.

Almost like you were in a spotlight,

Or that bright round light of the flashlight.

Just bringing the awareness of awakening and realizing exactly where your whole body and being is at that moment.

And now for the next few minutes,

I'm going to take us on a little journey and I invite you to come to the sternum,

Where is the center of the heart,

The heart chakra,

The energy point of the heart.

And I invite you to just bring your awareness to that point.

And if it is possible,

Figuratively,

I invite you to actually kind of like feel that you climb into that heart chakra and that energy center so that you are sitting right there in a sort of light,

A sort of love.

Just very simple.

Not a love attached to any relationship,

But just pure love.

You might find a slight smile coming across your face.

You might just feel it's a little bit of a joy,

A lightness and uplifting.

Just being right in your center,

Exactly with who you are.

So this is an invitation as we've been going through this practice of shedding a bit of the day and coming in to just be really present in this moment in our very center.

And now this journey is an invitation to a little bit of exploration if ourselves,

Our beings are wanting to share anything with us.

And what I mean by that is I invite you while you're in this heart center to just imagine a mirror in front of you.

Any type of mirror at all.

And I invite you to be in a place in space that just is warm,

Safe,

Happy,

A little bit of lightness,

Just perfect for you at this very moment.

I invite you to look at the mirror again.

Look at the edges of it.

Is it tall?

Is it short?

Is it long?

Just notice what it's like.

And now I invite you to look into that mirror.

Just become aware of what you see.

Notice some small things.

Notice details.

Allow your gaze to move around the mirror to perhaps different points.

Look at what is being shown to you.

And if you find any judgment going through your mind,

I invite you to just pause it and say,

No,

We're just going to pause.

I'm just going to observe,

Not judge,

Not wait.

But just allow unfolding.

And as you look into this mirror,

I invite you to bring your gaze right in front of you,

Like at eye level.

And if there is something there,

I invite you to ask,

What are you really showing me?

And as you look into this mirror,

Could you ask that question?

Perhaps it changes.

Perhaps you get the sense of something else.

Anything is okay.

And I invite you to bring your awareness and your observation back to yourself.

Just note,

Is there any emotion that came in?

Was there any feeling?

And if so,

Where in your body did you feel it?

And if there was an emotion,

I invite you to say,

Hey,

What's this about?

For oftentimes when we look in a mirror,

We may only see certain things,

Or we may not see what is really there.

Or we may see something and know that there's much more behind it.

So at this point,

If there's anything else you need to ask what is in the mirror,

Go ahead.

And if not,

I invite you to thank that reflection in the mirror,

Whatever was reflected.

Just give a thank you.

Whether you felt like you got new information or not,

That's all okay.

And I invite you to bring your awareness back into your center,

Into that sternum area,

That heart,

That love.

And right from that very point,

I invite you to notice and sense and feel a light,

A brightness,

An illumination,

And allow the knowing that that's you.

That is a part of you.

And that you are pretty terrific.

And in that center,

In that pureness and that love,

It's almost the start moment.

It's just the absolute presence.

And that is your perfection.

And if at this moment,

You can be without light and allow it to get bigger and allow it to grow,

Almost as if you are recharging yourself.

You are sitting in your light,

Your love,

Your beingness,

Just in perfection,

Exactly where you are.

And I allow that to settle down and expand down through the body,

The trunk,

Down through your legs,

And all the way down to the feet,

Actually even emanating down into the earth.

And allow that energy is tracking down in that light and bringing back up into that center,

That heart,

And expanding that light with your awareness up through the chest,

Down through the arms,

Continue back up through the chest,

Up through your neck and your head,

And even upward and out.

And allow that you are recharging yourself.

You have come to this moment to recharge your own batteries,

Let's say,

Your energy,

Your being.

You have come home to your center.

And thank your body and thank your awarenesses on the different levels for giving you permission to come here and to being present.

Because when you come to your center and you care for yourself and you push out all of the other things,

Past,

Future,

But just in your present and be in your very center being,

This is where you expand your light,

Your love,

And also you bring in a sense of peace and calm.

And again,

Every part of you as you fill and refill and complete,

That resonates everywhere you take it.

So in the next few moments,

I just invite you to allow that smile to come across your face again.

Become aware of that love in your center and that light.

Just feel your whole being somewhat recharged and more whole.

Just feel the goodness that you have invited in or actually just become aware of.

So in the next few moments,

I invite you to go back to your breath,

Just following the inhale and the exhale.

And when you're ready,

Feel free to just go ahead and open your eyes to rejoin the day.