Welcome to this body scan meditation.
For this meditation you can choose to lie down or sit on a chair.
Close your eyes and let your body settle,
Slowing down the breath.
Feel the contact of your body on the floor or the chair and the weight of your hands resting on your legs or next to you.
Moving your attention to your breath,
Observe the natural movement happening in your body.
Notice how your belly expand as you breathe in and contract as you breathe out.
Notice the air coming in through the nose,
Down the throat and back up again.
For a few seconds focus all your attention on the breath,
Repeating in your head in and out as you breathe in and out.
At any point during this meditation,
If your mind wanders and you are distracted by a thought,
A physical sensation or anything else,
Come back to your breath and your feelings in your body.
And now turn your attention to your feet,
To the right foot.
Which part of your foot is touching the floor?
Can you feel your toes?
The sole of the foot,
The top of the foot and the ankle.
And the left foot,
Again the sole,
The toes,
The top of the foot,
The ankle.
Observe both your feet and see if there's anything you can feel if you focus all your attention there.
Moving on to your legs,
Observe your right leg,
The calf,
The knee,
The inside of your knee and then your upper leg.
Which part of your right leg is touching the floor or maybe in contact with your clothes?
And going to your left leg,
The calf,
The knee,
The inside of the knee,
The upper leg.
And again,
What part of your left leg is in contact with the floor or your clothes?
Can you notice any physical sensation?
Is there any emotion,
Feelings,
Memories that come back when you observe your legs?
Moving up to your hip,
Your buttocks and your abdomen.
Again observe this part of your body,
Noticing if you can feel the contact of the floor or your chair.
If you're sitting or lying down,
Maybe you can feel the weight of your hips,
Your buttocks.
Can feel maybe your clothes,
The weight of the blanket if you're covered with a blanket.
Maybe you can feel your abdomen moving as you breathe.
Spend a few seconds there.
Then move up to your stomach,
Your chest and your back.
And then your heart beating,
Again your chest going maybe up and down as you breathe.
What can you feel?
What are the physical sensations present in this part of your body?
Is there any memory,
Thoughts,
Physical sensation that comes up?
Maybe pain or discomfort,
Maybe nothing much and that's completely fine.
Just stay with what's there.
And traveling up again to your shoulders,
The right shoulder,
The left shoulder and the collarbones.
What's there?
Is there any tension from your day?
Is there any tiredness?
Maybe comfortable,
Maybe you feel at ease.
And from the shoulder,
I'm inviting you to move to your arms,
The right arm with the armpit,
The elbow,
The forearm,
The wrist,
The hand and all the single fingers you have in your right hand.
And then your left arm,
Armpit,
Elbow,
Forearm,
Wrist,
Palm and all the fingers in your left hand.
There's usually a lot of sensation in your fingers and in your palm.
Just observe what's there.
Notice what you notice.
And coming up again to your neck and then your head,
Your lips,
Your cheeks,
Your nose,
Your jaw and tongue,
Your eyes,
Your eyebrow,
Your forehead,
The back of your head that may be touching the floor and the top of your head,
Your crown.
Same here.
What can you feel?
Can you spot any tensions?
What's coming up?
And feeling your whole body from toes to head,
Lying down,
Start to come back to the room you're in,
The feeling of all your members.
Come back to the sounds around you,
To the air,
Maybe the room is a bit cold or slightly warm.
Listen to the sound of your own breath.
Come back to this moment and your surroundings.
And when you're ready,
At your own time,
You can open your eyes.
