So,
Finding yourself in a comfortable seat,
Sitting in a way that allows you to have your feet flat on the floor or contact with the ground,
And paying attention to your posture,
And sitting in a way that's supportive and allows you to breathe easily,
But not too rigid or stiff,
Allowing your awareness to land on your feet,
Feeling your feet against the floor,
Feeling the weight in your feet,
Noticing if there's more pressure in one foot than the other,
Paying close attention to your toes and the contact that each toe is making with the ground,
Bringing your awareness further up to your legs,
The feeling of sitting in a chair or on a cushion,
The various different points of contact that your body makes with the chair,
And I invite you to scan up and down your body,
Starting at your toes and working your way up,
Noticing any tension or pressure or sensations,
Tingling,
Heat or cold,
Discomfort,
Or numbness,
Lack of sensation,
When you find an area where you're holding tension,
See if just bringing your awareness to that area relieves any of the tension,
You might place a hand there,
Or introduce some breathing into that area,
Noticing your feet,
Your legs,
If there's any pressure or tension you're holding there,
Bringing awareness to your hips and your abdomen,
Noticing if you're holding in your gut,
If you're slouched over,
Noticing your lower back and any tension you might find there,
Bringing your awareness further up to your chest,
Noticing the rise and fall of your chest as you breathe,
Noticing your shoulders and your neck,
We hold so much of the weight of the world on our shoulders,
See if we can give that area a little attention now,
Perhaps rolling your shoulders down and back,
Away from your ears,
As if putting them in your back pocket,
Noticing if your head is on top of your shoulders or if it's further forward,
And just reorienting your posture however you need to allow you to be more easeful,
Bringing your awareness to your face and your jaw,
Noticing any pressure there,
Or clenching,
Noticing your mouth and your lips,
Letting them just be soft,
Your cheeks,
The area around your eyes,
Noticing if you're squeezing your eyes shut or if you're letting them be closed,
Noticing your eyebrows,
Are your eyebrows furrowed,
Can you smooth out that area as well,
And offer an easeful and calm disposition,
Bring your awareness to your forehead and the top of your head,
And imagining a string pulling you from the top of your head upwards,
Aligning your spine,
And just bring that awareness all the way back down through your body,
Along your spine,
Down your legs,
And to your feet,
Just noticing any areas of tension or pressure that remain,
And if you're able to,
Offering them relief,
And if not,
Just noticing that,
Perhaps giving it a name,
Tension,
Pressure,
Discomfort,
And along with the body scan it could be helpful to check in with your heart and your mood,
Is there a mood present here,
Maybe something you brought with you from the last meeting or last conversation you had,
Or even years past,
Offering it a name as well,
Noticing whatever else is present and up for you in this moment,
Now that you've had a chance to be still,
And pay attention to what is,
See if you can offer kindness and curiosity and compassion to what you find,
No need to take action,
No need to do anything,
Just be with awareness and curiosity,
Thank you.
