Body Scan For Stress Reduction

For this practice,

You'll make your way to a reclined position.

You can lie down on the floor,

On the couch,

Or in your bed.

Most importantly,

Choosing a place where you can feel comfortable,

Closing down the eyes,

And settling in.

This practice is an invitation to be in the present moment,

To rest your awareness in the here and the now.

We spend so much time in our minds thinking.

This is an experience of being and feeling into the body.

We will shift from the mode of doing and thinking to the mode of being and feeling into the present moment,

Checking in with yourself.

How are you feeling right now?

Just breathing into whatever is coming up for you,

Emotions,

Thoughts,

Sensations,

Opening to yourself just as you are,

Breathing into all that is to be felt in the heart,

Body,

And mind.

The purpose of this practice is to pay attention to the sensations you are feeling as I guide you through different parts of the body.

It's an opportunity to be curious about what is arising from moment to moment.

During your practice,

You'll drift off to thinking.

It's the nature of the mind to be someplace else,

In the future or in the past,

Noticing where you find yourself in your practice and meeting yourself with non-judgmental awareness as you come back to sensing into the different regions of the body,

Back to the present moment.

Feeling the whole body lying here as you tune in to the natural rhythm of your inhale and exhale through the nose.

Feeling the breath traveling in and out through the nostrils,

Feeling the breath moving through the throat.

On the inhalation,

Feel the body expand.

On the exhalation,

Feel the body contract.

On the inhale,

Feeling the belly and the ribs expand and the chest rise.

On the exhale,

Feeling the chest descend,

The ribs contract,

And the belly draw down.

Feeling the breath move through the body,

Allowing the body to yield to the surface you are lying on,

Softening into areas of holding,

Releasing the jaw,

Parting the teeth,

Softening through the face.

As you inhale and exhale.

And now directing your attention to the left foot,

Feeling into the toes,

The top of the foot,

The sole of the foot,

And the left ankle,

Noticing sensations of pressure or pulsing or no noticeable sensations at all.

As you breathe here in full awareness,

Moving to the left shin,

The calf,

The knee,

The front of the thigh,

The back of the thigh,

Up to the left hip,

Breathing into sensations of heaviness or lightness.

Feeling into the left leg in its entirety,

Noticing how the left leg feels versus the right.

Observe differences,

If any.

If you find yourself drifting off with thoughts,

Planning or narrating stories,

Just notice where you are,

Meeting yourself with non-judgmental awareness as you come back to the present moment,

Back to sensing into the body.

Breathing your attention to the right foot,

Feeling into the toes,

The top of the foot,

The sole of the foot,

And the right ankle,

Breathing into sensations arising moment to moment.

Moving to the right shin,

The calf,

The knee,

The front of the thigh,

The back of the thigh,

Up to the right hip,

Breathing into sensations of achiness or openness or no noticeable sensations at all.

Feeling and feeling into the right leg in its entirety,

Noticing how the right leg feels versus the left.

Observe differences,

If any.

Feeling your attention to the lower abdomen,

The left hip,

Left buttock,

Right buttock,

Right hip,

The genitals,

Resting your awareness in the bowl of the pelvis,

Noticing if sensations are moving or still.

Feeling aware of all that is to be felt as you inhale and exhale.

Moving to the upper abdomen,

The front of the rib cage,

The chest,

Sensing into the lower back,

The back of the rib cage,

The shoulder blades,

Noticing sensations of tension or spaciousness,

Resting your awareness in the torso in its entirety,

Experiencing sensations unfolding moment to moment,

Directing your attention to the left hand,

To the fingers,

To the palm,

Where you may experience sensations of moisture or dryness,

The back of the hand,

And the left wrist.

Rest your awareness here as you inhale and exhale.

Moving to the front of the left forearm,

Back of the forearm,

The elbow,

Front of the upper arm,

Back of the upper arm,

Up to the left shoulder,

Breathing into sensations,

If any,

Feeling into the left arm in its entirety,

Noticing how the left arm feels versus the right,

Observing differences,

If any,

Directing your attention to the right hand,

To the fingers,

The palm,

The back of the hand,

The right wrist.

Moving to the front of the forearm,

Back of the forearm,

The right elbow,

The front of the upper arm,

Back of the upper arm,

Up to the right shoulder,

Noticing if sensations may feel sharp or dull,

Feeling and breathing into the right arm in its entirety,

Noticing how the right arm feels versus the left,

Observing differences,

If any,

Sensing into the front of the neck,

Breathing into the left side of the neck,

The back,

And the right side,

Noticing your awareness in the entire neck,

Feeling into the chin,

The mouth,

The nose,

The left jaw,

The left ear,

The left cheek,

The left eye,

The forehead,

The right eye,

The right cheek,

The right ear,

The right jaw.

Moving to the left side of the head,

The back of the head,

The right side,

And the crown of the head,

Sensing into the head in its entirety,

Resting your awareness here,

And now breathing into the entire body,

Feeling the whole body lying here,

The left foot,

The left leg,

The right foot,

The right leg,

The pelvis,

The torso,

The left hand,

The left arm,

The right hand,

The right arm,

The neck,

And the head,

Feeling into all of the sensations throughout the entire body,

Resting here in full awareness,

Allowing the sound of the bell to bring you back to the space,

Taking a moment to thank yourself for making the time to practice,

To nurture yourself,

Starting to make any little movements that feel good,

Taking as much time as you need to slowly exit the practice.

Thank you for practicing.