Body Scan

Begin by bringing your attention into your body.
Find a position, either seated or lying down. Start to notice your breath.
Inhale through the nose.

Exhale through the mouth.

Notice your body in this present space.
Starting with the crown of the head,
and moving to the brows, the nose,
The mouth, the jaw, the neck.

Inhale to these parts of the body, And as you exhale feel the tension melt away.

Shift your attention to your shoulders,
your arms, your hands,
your chest and your abdomen.
As you breathe into these parts of your body,
Notice the places of tension, perhaps of pain Or discomfort.
Don’t run away from those feelings.
See if you can breathe into them.
Imagining healing Accompanying every inhale.

Allow your attention to flow toward your pelvis. The pelvic floor is made up thirty-six muscles.
Can you imagine each of these muscles? Are you clenching your inner thighs? Exhale through the mouth.
Inhale through the nose. Do you feel tenderness in the tailbone?
Try not to run away from the discomfort.
Breathe into it, imagining the stress dissipating with each flutter of breath.

Move your awareness to your lower body.
Your thighs, your knees, your shins, your calves.
Your feet, your ankles, and your toes.
Begin to allow the breath to return to its natural rhythm.
And then when you’re ready, you can return to your day.