Hi there,
This is Clemens from MindAnker and today I would like to invite you for a 5-minute body scan meditation.
So let's get settled and find a comfortable position,
Upright yet relaxed,
You can place your hands on your knees or on your lap and when you feel comfortable,
Simply closing your eyes and for a moment just arriving,
Noticing the sensations of your body making contact with the floor,
With the seat beneath you,
Notice how your body is being held,
Letting go of anything that happened today,
Letting go of anything that is perhaps still on your to-do list,
Just arriving,
Relaxing into this very moment and then let's pay attention to our body,
Starting with the top of the head,
Noticing what is present here,
Not needing to change anything that comes up,
Simply observing,
Being present with whatever is.
From the top of your head,
You can gently move awareness down into your forehead,
Your eyebrows,
Eyes,
Cheeks,
Mouth and jaw,
Just noticing what's present in your face right now,
Perhaps there's a sensation of tension,
Maybe your face feels very relaxed at this very moment and then gently moving down to the throat and the neck and from here to the shoulders,
An area where we usually store a lot of tension throughout the day and I would like to invite you to welcome the tension,
Welcome any sensation that comes up here without needing to push it away and from your shoulders through your arms,
Being aware of your hands,
Now scanning down the core,
Your chest,
Your belly,
Your back,
Your sitting bones,
Your legs,
All the way down to your ankles and feet and for a moment just notice how your body feels,
What is present right now and slowly coming back to the room,
Being aware of the sounds around you,
Gently bring some light movement into your fingertips and your toes and once you feel ready,
You can gently,
Slowly open your eyes,
Welcome back,
Thank you for your trust and have a lovely day.
