Welcome to your 10-minute body scan meditation.
Begin with a few deep breaths in your own time.
Nice deep breaths and breathe out slowly.
Feel the breath as it moves in and out of the body.
Relax your shoulders.
Relax your jaw.
And now bring your attention to your feet and to your toes.
Take your time to tune in to any sensations you can feel in your feet or in your toes.
Simply notice any sensations you can feel.
Whether that's warmth or coolness,
Pressure or a tingling,
Anything at all.
Or if you can't feel anything,
That's all okay,
That's very normal.
There's no right or wrong here.
You can simply wiggle your toes to help you tune in.
And then move your attention through your ankles and into your calves.
Notice any sensations you feel there.
Whether you feel warmth or coolness,
Tension or ease,
Simply notice these sensations just the way they are.
And as we scan the body slowly,
If you can't feel much at all,
That's perfectly okay.
Just the act of trying gives you all the benefits of this meditation,
So just go with the flow.
And now trace your attention through your knees and into your thighs.
Notice any sensations you can feel.
Strong sensations or very subtle sensations.
Keep your attention there.
And then move your attention up through the pelvis and into the stomach and the lower back.
What do you feel there?
Notice any sensations and just let them be,
Just the way they are.
And now move your attention up through your chest and into your shoulders.
Notice your shoulders.
Say hello to your shoulders.
Tune into any sensations you feel there.
Comfortable or uncomfortable.
Notice how your shoulders feel.
And just breathe.
So now begin to move slowly down the upper arms,
Noticing whatever you feel on the journey.
Through the elbows,
The forearms,
The wrists,
Into the hands,
The palms and all the way to the tips of your fingers.
Notice any sensations you feel.
And then take your time and trace the journey back up through your palms,
Your wrists,
The forearms,
Your elbows.
The upper arms.
And back into your shoulders.
Pause again here.
Just breathe.
And then spend a moment longer with your shoulders.
Noticing whatever you feel.
From your shoulders,
Past your attention,
Up to your neck.
Notice what you feel.
Allow whatever you feel just to be there.
Then trace your attention around the back of your head.
Notice what you feel.
And around to your jaw,
Your lips,
Your cheeks and your forehead.
Pause for a moment on any sensations you find.
Tune into whatever you find.
Breathe calmly.
And notice any sensations.
And then gently move to the very top of the head.
And notice anything you feel.
Maybe a subtle tingling or warmth,
A pressure,
A coolness,
A lightness.
Just feel it.
Breathe calmly.
Now take a few moments to become aware of your whole body.
Notice how all the different sensations come together.
Feel your whole body,
From your head to the tips of your toes.
Breathe calmly.
Observing anything you find.
And let it be,
Just the way it is.
And finally,
Drop any attention on your body.
Just be here.
And relax.
And I'm sending you peace.
I'm sending you love.
And I'm sending you happiness.
For the rest of your day.
