Hello,
I welcome you to this gentle body scan meditation that is suitable for any time of the day.
It's perfect for a rest during the day,
Also before going to bed and at any moment that you're seeking relaxation.
This practice will guide you through mindful exploration of the body,
Helping you connect with yourself in a compassionate way.
Find a comfortable position lying down,
You can remain still for the next 10 minutes.
Prepare yourself,
Maybe pause the tape to prepare your body for lying and not moving the body.
The legs are not touching each other and the arms are next to your body,
Gently resting on the floor,
Wherever you're lying.
The palms are facing upwards,
Or if you feel like better having one hand on your heart and the other on your belly,
Then do that.
Your neck is really relaxed,
You may now close your eyes gently,
Or even if you don't want to sleep,
Just feel like it and keep them slightly open with a soft gaze.
Begin now by taking three deep breaths and breathing in fully through your nose,
And exhaling slowly through your mouth,
And again in through your nose,
And exhaling out through the mouth,
And again in through your nose,
And out through the mouth.
Feel your abdomen expand on the inhale and relax as you exhale.
Put your awareness now to the points where your body makes contact with the surface beneath you.
Feel the weight of your body being supported at any moment.
There's nothing to do right now except being present with your soul in this moment.
Bring your awareness to your feet and notice any sensations in your toes,
The soles of your feet,
The tops of your feet,
And your ankles.
You might feel tingling,
Warmth,
Coolness,
Or perhaps no particular sensation at all.
Whatever you experience is perfectly fine.
Slowly move your attention up to your lower legs,
Your calves and shins,
And notice any sensations here.
Perhaps there's tension,
Relaxation,
Heaviness,
Or lightness.
Just observe what's present.
Continue moving upward to your knees,
Thighs,
And hips.
Take a moment to scan this entire area,
Noticing any sensations that arise.
Remember,
There's no need to change anything.
Just be aware.
Bring your attention now to your lower back,
Your abdomen,
And chest area.
Notice here the gentle movement of your breath.
Feel your abdomen rising with each inhale and falling with each exhale.
Observe any sensations in your back.
Perhaps there's tension,
Relaxation,
Or neutral feelings.
All is welcome.
Maybe tune into your body.
Move your awareness now to your hands and arms.
Notice your fingers,
Palms,
Wrists,
Forearms,
Elbows,
And upper arms.
Be curious about what you feel here.
Notice your shoulders in this area.
And now bring awareness to your shoulders,
To your neck,
And to your throat.
Notice if you're holding any tension here.
And allow these areas to soften with your breath.
Move your attention to your face.
Observe your jaw,
Your cheeks,
Your eyes.
And your forehead.
And also observe your scalp.
Allow your facial muscles to relax,
Softening the space between your eyebrows and around your mouth.
Now expand your awareness to include your entire body at once.
The whole body at once.
Notice the sensations of being fully present in your body.
Take a moment to appreciate this body that carries you through life.
And send gratitude to each part of yourself for the work it does.
Often without recognition.
As we prepare to end this practice,
Take three deep breaths.
As each exhale,
Feel yourself becoming more grounded and present.
When you're ready,
Gently move your hands and wiggle your fingers and toes.
Make small movements to reawaken your body.
Slowly open your eyes,
If they were closed,
And bring awareness back to the room while maintaining the sense of presence and compassion you've cultivated.
Take a moment to notice how you feel now compared to when you began.
Thank you for taking this time to connect with yourself.
