Hey there, it's Michael. Welcome to Whole again. A show about helping survivors a physical injury and trauma, reclaim their strength and resilience through the wisdom of today. I have a body scan, microdose of meditation for you. The body scan is one of the staple practices. Here at Pause, breathe, reflect, and you can find longer body scan meditations on our wonderful app and with any body scan practice, it's important to note that we all come into this shared moment.

With different bodies. Some may be missing parts or have new ones, or may not be working the way we desire the body to work. So in all cases, feel free to make the practice your practice so you can best listen. To the body.

When you feel ready, settle into a comfortable position. You might wish to lie down or you could be seated. And as always, you may wish to close your eyes.

And we will drop in.

And let's begin with a healthy breath in breathing up fully if you can through the nose. And release the breath out as you arrive into the practice, inviting the body to relax.

And we'll begin by offering our attention to the legs

and with curiosity. Not judgment. Begin to notice what you sense as you scan the legs,

bring your curiosity and your wonder. What's deep within the muscle? What's hovering around the surface of the skin?

And now bring your attention to your core, the area of the abdomen, your back, and your chest. Noticing what's here. Perhaps you hear the body trying to whisper something to you or. The volume might be just a bit louder.

And now offer your attention to your hands and your arms and shoulders. Checking in, noticing without judgment.

And now finally. Offering your attention to the neck, that area around the jaw, all the way up to that crown that rests on top of your head, and staying curious as you sense what's here. What do you notice?

And we will round out by offering our attention to the full body as we take. One healthy breath in and a releasing breath out,

and when you feel comfortable to do so, you can begin to ease your attention and open your eyes if you've had 'em closed and wiggle those beautiful fingers and toes.

Nice job. As you travel forward, remember to listen to the body and also remember that you've got this and we've got you. And together we'll put a beautiful ripple into the world.

And if you would like to discover additional micro doses of mindfulness and wisdom. You can download my pause, breathe, reflect app, and join us here every Monday, Wednesday and Friday. It's seven 11 Eastern. Again, thanks for being here. I appreciate you.