Welcome to this body scan practice. This is a moment to check in with yourself—to notice how you’re feeling in your body and if you’re stressed, where this might be feeling it. This scan takes your awareness through your body and as you go along, invites you to make small movements to release tension, if needed. There’s no right or wrong way to feel—just try to observe with curiosity and without judgement. This scan focuses on stillness and small movement so feel free to do what feels right to you. Before beginning, try and find a few things that can anchor you if you feel overwhelmed during this practice. This could be your breath, an object of comfort, a beverage or anything else. If at any point you feel overwhelmed, you can pause and return to these resources. You might also find it helpful to gently press your hands against your legs, feel your feet on the ground, or take a look around the room. Try to take care of yourself in whatever way feels right. Let’s begin. Find a comfortable position—either sitting or lying down. If you’re comfortable, you can close your eyes or you can lower your gaze to a point on the floor. Take a slow, deep breath in… and exhale. Let’s do that again—inhale deeply, filling your lungs… and exhale. You could do this a couple more times, if you wish. Let your breath flow naturally now, and gently bring your attention to your body. Bring your awareness to your feet. CAn you feel the ground underneath them? Or the air around them? Notice any sensations—maybe warmth, coolness, tingling, or even numbness or nothing at all. If you notice any sensation in them, try wiggling your toes or pressing your feet into the ground. Allow your awareness to travel up to your legs. How are they placed? Are your knees bent? Are they straight? Do you feel any sensation in them? Do they feel heavy, restless, or relaxed? If you need to, shift them very slightly, or gently shake them or even stretch them out before letting them rest again. Bring your attention up to your hips and lower back. These areas often store stress without us realizing it. Notice if there’s tightness or stiffness or any other sensation. If it feels good, try shifting your weight slightly from side to side. Bring attention to your abdomen. How does it feel? Do you notice the movement as you’re breathing? Without forcing, try to relax your belly on your next exhale. Travel up to your chest. Notice the movement of your breath. Does your chest feel open or tight or nothing? If it feels constricted, take a slightly deeper breath, expanding gently through your ribs before exhaling fully." Move your attention to your shoulders—how are they positioned? Take a moment to roll them back very gently in small movements. You can gently shake your arms out if that feels good. Notice your hands—What direction is your palm facing? Are they clenched or relaxed? Do they feel cold or warm? Wiggle your fingers and stretch them out, then softly release them. Notice any sensations here. Bring your awareness to your neck, jaw. Is it tight here? Drop your lower jaw slightly. Notice your head. How do you feel? Heavy, light, or nothing? If you like, try rolling your neck gently or move your head very slightly to each side. Notice your forehead—if there’s tightness, allow it to soften. Let your face relax completely. Take a deep breath in and travel with your breath as you have become aware of your whole body. Take a moment to notice how your body feels now compared to when you started. Is there a sense of release? Is it the same? Is there something that wasn’t there before? If so, what small movement or stretch might help that? Or what external resource—breath or something you have around you can help with that? Try and respond to this if you need to. When you're ready, gently bring your awareness back to the space around you. Wiggle your fingers and toes, take a deep breath, and if your eyes are closed, slowly blink them open as you exhale. Take a few minutes to sit with how you’re feeling and try and reflect on it. After you’ve finished the body-scan, please proceed to the next task to reflect on your observations.