Hi everyone,
My name is Helton and today we'll be going through a quick 5 minute body scan meditation and with this meditation it really allows us to come into ourselves,
To come into the space that we hold in our body,
That space that interacts with ourselves internally and externally and by doing so we just allow ourselves to come into the present moment a little more,
Give ourselves that opportunity to come back to this practice when we feel tension beginning to collect in the body and just allow ourselves to let it go.
So before we get started,
Just making sure you're in a nice and comfortable space,
Not too many distractions,
Not too many noises and if you're seated in a chair just make sure your feet are firmly placed on the ground.
Place your hands on your knees or in your lap,
Sitting up nice and tall,
The spine is long,
Shoulders move down and back away from the ears,
Slightly lifting at the sternum,
You can begin to close your eyelids if you haven't done so already or just bring your gaze down in front of you,
Crown of your head shining up towards the sky.
It's beginning to bring attention to your breath,
Inhaling in through the nose and out through the nose,
As you inhale really drawing that breath into the belly,
Activating the parasympathetic nervous system and just allowing yourself to relax,
To feel a sense of calm.
And just keeping a nice rhythmic pace,
Just going at your own pace throughout the practice.
And as we go through the body scan,
Just really direct your attention,
Your awareness to that part of the body,
Becoming aware of what's there,
What you're feeling and just giving yourself the space to let it go.
It's beginning at the top of the head,
Releasing any tension from the forehead,
Softening the area around the eyes,
The cheeks,
The lips,
Allowing the jaw to release,
The throat to soften,
Shoulders relax.
Chest and back soften.
Shoulders relax.
Belly softens,
Releasing tension from the hips,
The thighs,
The knees,
Calves,
Allowing all the way down to the soles of the feet.
If there's any other spot in your body that you feel yourself holding on to,
Any tension,
Just draw your awareness to that part.
Just allow your breath to,
Just let it go.
Allow yourself to release whatever it is that you're holding on to.
Let's take one deep cleansing breath just to close out our practice,
Inhaling in through the nose and exhale out through the nose.
You can begin to wiggle,
Wiggle the toes,
Fingertips,
Flutter the eyelids open,
Just come back into your space.
Just take this clarity of mind,
This lightness that you may be feeling in your body into the rest of your day and continue to share it with those around you.
I hope you all had a wonderful meditation and look forward to seeing you soon.
