Full Body Scan – Somatic Awareness

Hello and welcome to this simple practice for a full body scan. This is something that helped me personally while I was dealing with grief and trauma after going through stillbirth and the anxiety and hyper vigilance of pregnancy after loss. I went from really struggling to fall asleep or relax in any situation to being able to at any time and place regulate my nervous system and feel more at peace. I love this practice because it doesn't require any special tools or money and it doesn't even have to take very much time. You can do it sitting, standing, laying down wherever you are.

So as we begin go ahead and close your eyes if you're somewhere that you can comfortably do that. Begin by taking two or three deep breaths. Breathe in and out.

Begin by bringing awareness into your breath. Then shift your focus down into your toes. Just notice the sensations of your toes existing in space and as you continue to breathe naturally bring your awareness through the balls of your feet, the arches, the heels.

You can go at whatever speed feels best for you. So if you want to spend a little more time in each area of the body that's great. Otherwise you can move through fairly quickly. So after you come into your ankles, up through the calves and the shins, in the knees and the thighs.

And as you move through the body if you notice any areas where you feel tension or discomfort maybe pause there for a few more breaths. Imagine that the energy of the breath is loosening and softening.

Continue gently sending your awareness through the hips to the base of the spine at your sacrum and all the way up the spine noticing the area in the lower pelvis and abdomen through the navel into your solar plexus and bringing all of your awareness now into your heart space. Feel the way that your ribs expand and contract with each breath. The diaphragm drops and you're opening up more room in this place in your body that is centered around love.

And you can even sit here for just a moment feeling the love that you share with others so selflessly directing it back towards yourself.

Now imagine that love pouring down a cascade through your arms and elbows into your fingertips.

Coming back to your throat, up through your head, through your jaw, softening tension, releasing any holding between your eyebrows through the base of the skull up to the top of the head or the crown chakra.

And once we're here at this awareness, I want you to imagine golden light pouring back down through your entire body, just giving you one final wash of any tension, stress or anxiety that you may be carrying with you today.

And now just take a moment to bask in this feeling of relaxation and body awareness, knowing that this is a practice that you can come back to anytime you need to help you to feel more peaceful.

And when you're ready, gently begin to wiggle your fingers and toes, open your eyes and return to your day. Thank you for joining me.