Welcome to Body Scan Meditation.
I'm Janna.
Wherever you are in this moment,
I'm grateful to share it with you.
Today we practice a rotation of consciousness through the body,
Relaxing each part.
Gently close your eyes.
Join me in a comfortable position in which you can be alert and relaxed.
Begin to bring awareness away from what you were just doing and toward yourself.
Notice that you have a mind that can fill with thoughts,
Distractions,
And a body that can also fill with sensations.
Both mind and body are interconnected,
And the mind can wander away from or toward the body.
When your mind wanders during this body scan,
Just bring it back to my voice as I guide you to focus on parts of the body,
Scanning from head to toe and softening each part that holds tension.
Start at the crown of your head.
Move awareness down to the forehead,
Letting it be softened.
Let your eyes grow heavy,
Releasing any need to open them.
Move awareness now to the back of the head,
To the cheeks,
The sinuses,
The nose.
Feel your tongue.
If it's tense,
You can release it gently from the roof of the mouth.
Lips are closed,
Jaw slightly open.
Let your tongue rest effortlessly on the back of your top front teeth.
Allow your throat to open and soften if there's tension there.
Notice your jaw,
Your neck,
Your shoulders.
Maybe they can soften gently downward away from the ears.
Notice your upper arms,
Elbows,
Forearms,
Bringing awareness down to your wrists.
Feel your hands,
Where they rest or lay,
And if they move with the breath.
Feel your chest moving.
Just notice the rise on the inhale and the fall on the exhale,
Connecting breath and life force throughout the body.
Trace that movement downward to the ribs,
To the belly.
Soften each part as needed.
Notice your pelvis.
Feel your hips and whatever part of you is grounded on your seat,
Or just the sense of gravity holding you steady to this earth,
Grounded and connected.
Focus now on sensations going down the thighs,
Letting anything soften.
Notice the knees,
The shins and calves,
Your ankles.
Notice your feet,
These feet that walk you through life.
Notice where they make contact with the floor or surface below you.
Just let them soften.
Now let your whole body be felt,
Tension released wherever it serves you.
Focus on the body as a whole,
Your living,
Breathing body.
Notice the movement of the breath in and out of the body.
Your body was breathing before I cued you to be aware of the breath.
Your body breathes for you.
You can even send gratitude to your brilliant,
Imperfect,
Breathing human body.
Just notice that your mind can connect to your body on command.
I know you have this capacity to choose what you focus on while meditating and while being beckoned by the circumstances of the day.
You can navigate your focus anywhere you wish once you become aware of it.
You can soften the mind and the body when you're aware of both.
Gently now open your eyes just to the light in the room.
Thank you for meditating with me.
May the universe bring us back together soon.
And until then,
Know you have your own wisdom on tap.
