Welcome to this body scan meditation.
This meditation is designed to help you check in and become more aware of your body,
Your home.
Please take a moment to settle either in a comfortable seated position or lying down.
Make any last movements you need to really find stillness here.
When you're ready,
Start to inhale through your nose,
Expanding your belly button up and wide.
And then exhale through your nose,
Drawing your belly button into your spine.
Keep breathing in this way,
Finding expansion and contraction in the belly.
With every exhale,
Just see if you can make it a little bit longer each time,
Lengthening the exhales and really drawing in.
I will now guide you to scan your body,
Starting at the crown of your head and moving all the way down to the tips of your toes.
Just noticing with each part whether there is any tension and if you can release that tension even further.
Or perhaps your body is already fully relaxed.
Just observing no judgement and finding relaxation where you can.
Please bring your attention to the crown of your head and just observe any sensations you might be experiencing there.
Then bring your attention down to your forehead.
See if you can release the muscles in your forehead,
Relaxing deeper,
Your eyes,
Moving down to your cheeks,
Your lips and your jaw.
Observing if there is any tension that remains in your neck,
Just seeing if you can release that tension.
Becoming aware of the whole top of your head and your neck.
Moving down to your shoulders,
Specifically your right shoulder.
See if you can drop that a little bit further into relaxation.
Moving down your right arm,
Your upper arm,
Your elbow,
Your forearm,
Wrist,
Palm of the hand,
Top of the hand.
And then becoming aware of all your fingers and your thumb.
Can you drop your right arm further into relaxation?
Moving across to your left shoulder now,
Relaxing each body part as you focus on them.
Palm of the hand,
Top of the left hand,
And all your fingers and your thumb.
Bringing awareness to your entire right left arm now and feeling it relax deeper.
Coming back to your chest,
Moving down to your solar plexus,
Your belly,
Your hips.
Moving down your right leg,
Noticing your right gluteus muscles,
Your thigh,
Back of the thigh,
Knee,
Shin,
Your calf muscles,
Your ankle,
Top of the right foot.
Bottom of the right foot,
And all your toes.
And just feel the right side of the leg become slightly heavier,
Slightly more relaxed.
Then you're going to shift your awareness over to your left toes.
Feel them relax and drop in further.
The top of your left foot,
The bottom of your left foot,
Your ankle,
Your shin,
Calf,
Knee,
Thigh,
Back of your left leg,
Your left gluteus muscles,
And your left hip.
And then notice the whole left leg becoming more relaxed.
And then just bring awareness to your whole body now.
Feel any sensations.
Notice if there's been any changes since the start of this practice.
And then coming back to those deep inhales and exhales that you practiced at the start.
Finding expansion and contraction here through your breath.
And when you're ready,
Just going to gently start to wake up your body,
Wiggling your toes and your fingers,
Making any bigger movements that feel right for you.
Keep breathing.
And when you're ready,
Just flutter your eyes open and come back into your day.
Thank yourself for taking this time to really check in and become more aware of your body,
Your home.
