So today we will do a body scan meditation.
And if you wish you can stay seated wherever you are.
Or you can lie down if you wish to.
I just give you a few moments to prepare.
Yourself and your environment so it's super comfortable and nourishing for you.
And then mindfulness meditation is about Training the mind to remain in the present moment non-judgmentally.
We can use our breath as the anchor to the present moment.
And today's practice we will use body sensations so maybe there's tension or ease Whatever you feel in the body,
We are not going to label them is it good or bad or judge them in any way.
We just bring the awareness to the different body parts that I will call out.
Emile silently,
Acknowledge it,
Release some attention.
But we're not attaching to them,
We're not labelling them.
Be just aware of the sensations.
And whenever the mind wanders to thoughts or anything out of distractions around you.
Just notice it with kindness.
Let it go and then come back to the sensation within your body.
So let's begin.
Mindfulness body scan meditation You just allow the body and mind to arrive in this very moment.
What?
Bye.
Just noticing how the body feels today and in this moment And again,
We're not labeling,
Just noticing.
The body feels today maybe there's tension somewhere in the body Gently notice the contact points between the body and the surface beneath you.
Notice any sounds around you.
You may gently close down the eyes or soften the gaze.
Guide your awareness to the top of the head.
Oh.
We'll see if there's any tension.
And just release any tension with each breath Move your awareness to the back of the head and neck.
Softening the muscles around the forehead and eyes.
Relaxing the face,
Throat dropping the shoulders away from the ears Send your exhale and some love to your shoulders,
The muscles around the shoulders.
To melt away any tension,
Any stark energies.
Softened arms.
Elbows lower arms this.
Hands and each finger Feel the weight of the arms of the resting.
In your laugh.
Or beside yourself on the floor if you are lying down Bye.
Hello.
Bye.
Move the awareness to the chest.
Hello.
Belly.
Thank you.
Upper back.
Middle back.
Lower back feel any sensation in these areas I'm just observing without labeling them.
Thank you.
Move the awareness to the hips Five.
Feel the muscles softening.
And relaxing Thank you.
Gentle awareness,
Moving the knees.
What?
Lower leg.
Bye.
Shinzinska.
Oh.
Ankles.
Bye.
From all the way to each of your toes Bye.
Feel the whole body.
Softly.
And relaxing into this present moment Thank you.
When i feel the whole body as a single field of sensation.
Just observe what comes up.
At any time the mind wanders to thoughts Just bring it back to the present moment.
By focusing on the sensation.
Within the body.
And I gently.
.
.
Bring the awareness back to the body.
In those physical contact points between the body and the surface beneath you.
Notice any sounds around you.
Just observe how you feel now.
In this moment.
And if you are lying down You may gently turn to one side.
And push yourself up to seated but still having the eyes closed Just sitting upright when you're ready.
Just take a moment to thank yourself.
Or pausing.
For meditating together.
And for nourishing the mind and body.
With this gentle mindful flow practice.
And when you are ready,
You may gently open the eyes.
And welcome yourself back.
To the hair And now.
