Welcome to your mindful moment.
Today we'll anchor into the body with the practice of body scan.
Get comfortable whether sitting or laying down.
Let the body relax,
Surrender its weight and tune into your breath.
Find a rhythmic breath,
A gentle inhale and a relaxing exhale.
Then bring the attention on the top of your head,
On the crown.
Resting your awareness there,
Noticing any sensations,
Any heat,
Cold,
Tingles.
Bring your awareness to your shoulders.
Notice if there's tension in the back of the shoulders,
The back of the neck.
Then exhale,
Let that go.
Allowing your attention to slide down your spine and wrestle onto your hips,
The sacrum,
The seat,
The crease,
Where the legs meet the pelvis.
Notice any sensations there.
Notice if there's tingling or tension,
Ease or fatigue.
Then exhale,
Releasing that.
Your attention slides down your legs,
Onto your knees.
Give your knees some attention today.
As if you're allowing your thoughts to gently massage the front and the back of the knees.
Then with an exhale,
Releasing any tension from the knees.
Your attention comes down to your feet,
The ankles,
The soles of the feet,
The tops of the feet,
Your toes.
Noticing how your feet feel today and noticing the contact of the feet with the ground.
Gently noticing your whole body.
Noticing how it rests.
Noticing how it breathes.
Noticing in the palms of your hands as you maybe bring your hands to touch a part of your body that you feel needs more attention today.
Take your time before you come back to the rest of your day.
