A Short Body Scan of Belonging (90-sec)

 “It all belongs.”

Begin by finding a comfortable position.

You may lie down or sit—whatever allows the body to rest most easily.

Take a moment to settle in.
Let the surface beneath you support your weight.

There is nothing to accomplish here.
Nothing to get right.

Gently become interested in the posture of the body as it is.
Without trying to improve anything.

If the body wants to make a small adjustment—to feel more held, more supported—
allow that to happen slowly.

Bring a patient, kind interest to the body.
Not scanning to fix.
Not scanning to change.

Notice sensations as they reveal themselves.

Whatever you notice, silently offer:

It all belongs.

If you notice an unpleasant sensation, gently say:

You too belong.
You are allowed to be here.

No place to go.
Nothing to get.
Nothing to do.
Nothing to become.

Before resting, allow the body a few moments to settle on its own.
There is no need to arrange or improve anything.
Simply notice when the body feels quietly held and at ease.

When the body has settled, let attention soften naturally.

Rest in awareness as it is, without direction or effort.

“Simply rest.”