Hi,
Welcome to this guided meditation.
Today we will explore body awareness through a gentle body scan.
We will tune into physical sensations and reconnect with the body in a mindful way.
Let's begin.
Make yourself comfortable,
Either sitting or lying down.
Gently close down the eyes and take a moment to settle into this present moment.
Now bring your awareness to the body.
Feel the contact points where your body meets the surface beneath you,
And take a deep breath.
And as you exhale,
Allow yourself to release any tension you might be holding.
We will now begin a gentle body scan,
Bringing awareness to physical sensations.
And as I guide you through each part of the body,
Simply bring your awareness to that area,
Observing any sensations,
Or the absence of sensations.
Guide your awareness to the top of the head.
Notice the crown of your head.
And now gently move your attention down to your forehead.
Observe any sensations here,
Perhaps a sense of tightness or ease.
And if you notice tension,
Imagine your breath flowing into that space,
And gently softening it with each exhale.
Move your attention to your eyes,
Cheeks,
And jaw.
Are you holding any tension in your jaw?
If so,
Unclench the jaw and let it relax.
Now bring awareness to the back of the head and neck,
And just noticing how they feel today.
Allow your shoulders to drop away from the ears,
And soften with each exhale.
Continue to your arms,
Noticing any sensations from your upper arms all the way to your fingertips.
And just pause and feel the weight of your arms resting where they are.
Bring your focus to your chest and belly.
Notice the rise and fall of your breath in these areas.
Observe any sensations in your upper back and lower back,
And allowing your breath to gently ease any tightness.
Now shift your attention to your hips and pelvis.
Noticing how they feel against the surface beneath you.
Move down to your thighs,
Knees,
Calves,
And ankles.
And finally to your feet,
Noticing how they feel today.
Bring your focus to your toes,
And take your time here,
Noticing the sensations in each toe.
Now imagine your whole body as a single field of sensation.
Notice how everything feels together,
Without needing to change anything.
Just rest in this awareness for a few more moments.
And gently bring your attention back to the room.
Notice any sounds around you.
Take a couple of deeper breaths,
Slowly and gently.
Wiggle your fingers and toes,
And when you are ready,
Bring yourself back to the present moment,
And gently open your eyes,
Welcoming yourself fully into the here and now.
Thank you for joining this guided practice.
Today we focused on connecting with the body through a guided body scan.
This practice helps us ground ourselves,
Noticing areas of tension or relaxation.
