Let's begin by taking a moment to allow your body to settle into a comfortable position.
You can close your eyes and allow your back to be straight.
Allow your up spine to be straight and your lower back in its natural curve.
Let your shoulders soften.
Let the muscles of your jaw soften.
Taking a full breath in and full breath out.
Today we will practice a body scan.
Begin by bringing your attention into your body.
Noticing the feeling of the weight of your body on the chair or whatever surface you're on.
As you breathe,
Notice how your chest and belly expand to let in the air.
What sensations are you aware of as you breathe?
And notice when you exhale,
Bringing awareness to the stillness.
And notice the sense of relaxing more deeply.
Now bringing your attention to the top of your head.
Noticing any sensations on the top of your head,
In your scalp.
Move your attention down the back of your head and the sides to the face.
Notice your jaw and see if you're holding any tension there that you can soften and relax.
Notice the muscle around your eyes and your mouth and relax those muscles.
Breathing in and breathing out.
Now notice your neck,
Front,
Back and sides and your throat.
Let them be soft.
Notice your shoulders and arms.
Feel any sensation as you allow your tension to move from your shoulders down to your upper arms,
To the elbow,
To your forearms,
Wrists,
To your hands and fingers.
Noticing any tightness or any temperature sensations.
Noticing what the fabric of your clothing feels like against your body skin.
Continuing to breathe in and breathe out.
Now bringing your attention to your chest and abdomen.
Noticing if it is tense or tight.
Feeling the movement in your chest as you breathe.
Bringing your attention to your stomach.
Noticing if it is tense or tight.
And just letting it soften.
The lower back.
Softening any tension there.
And continue traveling down to your legs,
To one thigh,
To your left thigh,
Your knee,
Your calf and shin.
Your ankles.
And noticing your left foot.
Traveling down to your right leg,
From your thigh to your knee,
Your calf and your shin.
Your right ankle.
And then your foot.
Noticing the sensations of your feet against the floor or the ground.
Feel your toes.
Noticing any weight or sense of temperature or texture.
Now as you continue breathing in and breathing out.
Noticing your body as a whole from the top of your head all the way down to your toes.
Staying with a sense of the whole body for a few more breaths.
Now,
You are fully aware of every part of your body.
Bring your attention back to somewhere that you're feeling pain or physical discomfort.
Notice what location in the body is holding this discomfort.
Notice how it is behaving.
Is the sensation sharp or dull?
Constant or pulsing?
And then notice any emotional discomfort or any thoughts that you're having related to this discomfort.
Is there anger,
Frustration,
Disappointment,
Or sadness?
And can you send this experience your compassion?
Can you be present with this pain right now?
Knowing that you are not your pain.
And that you are not your thoughts.
Discomfort is an experience we are aware of.
And with this compassion for our experience,
Begin to wrap up returning the attention to the breath.
Noticing the inhale,
And exhale.
Noticing the sensation of breathing in your body.
And notice your whole body breathing.
Let the shoulders drop down.
Let your belly relax.
Let your jaw soften.
When you're ready,
You can open your eyes.
