Body Scan Playlist

Body by Megan Thee Stallion

Body-ody-ody-ody-ody-ody-ody-ody

Ody-ody-ody-ody-ody-ody-ody (mwah)

Body-ody-ody-ody-ody-ody-ody-ody (ah, ah, ah ah)

Ody-ody-ody-ody-ody-ody-ody

Lie down on a bed or a yoga mat. Close your eyes. Begin by taking a few deep breaths and feel your entire body pressing into this surface. Let your body and mind relax as you sink down.

As you take your deep breaths, concentrate on the rising and falling of your stomach. As you exhale, let your body and mind calm as you body this practice.

Toes by Glass Animals

I'm a man, don't spin me a lie

Got toes

Continue breathing. Take your attention to your toes, starting with your big toes. Concentrate your breath completely as if your big toes were the ones breathing. Slowly expand to breathe into your whole feet. Deep breath in. Deep breath out. As you breathe in, let your mind focus on how your feet feel on the ground. Do they feel heavy? Do they feel tight? As you breathe out, express gratitude to your feet. Thank you for bringing me from point A to point B.

Red Right Ankle (from Her Majesty) by The Decemberists

This is the story of your red right ankle

& How it came to meet your leg

& How the muscle, bone, & sinews tangled

& How the skin was softly shed

Focus your mind onto your ankles and loosen any tension you may be holding there. Imagine you are carrying a heavy load up a steep hill. Now imagine this load is suddenly lifted, making you feel as light as a ballerina mid-air. Harness this feeling into your breath as you travel up your shins toward your knees. Stay here for seven breaths.

Just like a Prayer by Madonna

I'm down on my knees, I wanna take you there

If your mind has wandered throughout the seven breaths, calmly bring your attention toward the knees. Notice any stiffness or aches, and gently acknowledge these as you inhale with each breath. As you exhale, let these sensations melt away into the ground. Notice how the surface you’re lying on meets your knees. Is it cold? Is it warm? Allow yourself to be present and observe how your knees are feeling. If you’re doing this at night, allow a moment to release all pains you may have experienced throughout the day. If you’re doing this in the morning, allow a moment for you to encourage your knees to get excited for the day ahead.

Continue for a few breaths here as you head up to your hips.

Hips Don’t Lie by Shakira

I'm on tonight

You know my hips don't lie (No fighting)

And I'm starting to feel it's right

All the attraction, the tension

Don't you see, baby? This is perfection

At this point, you can feel your breath at the bottom of your pelvis. Traveling up to your hips, take one deep breath in. You may feel your pelvis rock back and forth as you continue your breathing practice. As your hips open up, remember that this is the center of your body. Deep breath in. Deep breath out. Take note of how your hips feel on the ground. You may feel that you are holding a lot of tension here, and may want to spend a few additional breaths here. Try not to cast any judgment about the way you are feeling. This practice is just about noticing how your hips are at the present moment and giving them attention.

8 Miles and Runnin' by Jay-Z

Feedin' a thousand growling stomachs

You may start to feel your stomach growling. Gently push the thoughts of hunger and shift your attention to the rising and falling of your belly. If you feel tension in your abdomen, let it soften. Take another breath, and move that energy up toward your chest.

Bad Girls by M.I.A.

My chain hits my chest

When I'm bangin' on the dashboard

My chain hits my chest

When I'm bangin' on the radio

As your chest expands, allow yourself to succumb to any emotion you have – whether that be positive or negative. As your chest falls, let it go. Repeat this process.

Allow your chest to dissolve into the ground and feel the warm of your breath rising up to your shoulders.

Dust Your Shoulders Off by Jay-Z

Dust your shoulders off

Notice if there is any dust on your shoulders. If there is, just leave it. Take another breath. Observe if you have any discomfort here. Try your best not to make judgements, but only notice how you are feeling at this present moment. We hold a lot of tension in our shoulders, so try to expand as you breath in and out to warm up these joints.

Take another breath. As you exhale, try to let go of any tension you may be subconsciously harboring.

Wear My Ring Around Your Neck by Elvis Presley

Won't you wear my ring around your neck

To tell the world I'm yours, by heck

Let them see your love for me

And let them see by the ring around your neck

Slowly bring your attention to your neck. Notice how your neck is positioned – is it suspended in mid-air? As the neck is the bridge from your head to the rest of your body, let the breath that you have been building from the beginning of this practice cross over.

Where Is My Mind by Pixies

Where is my mind?

I was swimming in the Caribbean

Animals were hiding

Behind the rocks

Except the little fish

Concentrate on how the air is traveling up your airway, past your mouth, toward your nose, and out through your nostrils. Sense the warmth from each exhalation. And move up to your eyes. Slowly open them if you had them closed previously. Allow yourself a few breaths to become reacquainted with your surroundings.

With each exhale, release any lingering tension you have throughout the whole body. This concludes our practice. Namaste.