Today we're going to be doing a body scan meditation.
Come to a comfortable position lying on the floor.
You may want to use a small pillow,
Cushion or a folded blanket under your head.
You may want to place a cushion or bolster under your knees.
If you think you may get cool,
You may want to put a throw or a blanket over you.
Please take a moment to make yourself as comfortable as you can.
Let your arms rest gently on the ground by your side.
Let your feet relax by uncrossing them,
Having them a little wider apart than hip width and letting them flop out to the side.
Gently close your eyes over and feel the weight of your body as it rests on the floor.
Through this meditation I am going to guide you to notice any sensations in your body.
Feel your body relax and soften as you exhale.
Feel your body now against the floor and just notice how you are feeling in your body and any sensations you notice.
Let your breathing return to normal now and just notice the gentle rising and falling of your belly with each in-breath and with each out-breath.
Start by taking your attention to your feet.
What do you notice?
Feel the weight of your feet as they rest on the floor.
Notice the position of your feet and which part of your feet is touching the floor.
Notice any sensations inside the feet now.
You may notice tingling,
A heaviness or lightness,
An ache,
A movement or maybe nothing at all.
Travel all the way along the bottom and tops of your feet up to your toes.
Just notice what you feel there.
Notice each toe and move your attention from toe to toe,
Noticing how they feel.
Now notice the space between the toes.
Now bring your attention to the tops of your feet and then to your ankles.
Bring your attention up your shins and around to your calves.
Notice how the backs of your legs feel.
Now bring your attention to the front and then the back of the knees.
You may notice how your shins touch the floor.
Now bring your attention to your thighs.
First,
The front of your thighs and then to the back of your thighs.
Now move your attention up to your hips and see what sensations you feel there.
Notice any sensations in the whole of your legs.
Now bring your attention to your lower back and now to your bottom area,
Feeling where it touches the floor.
Notice any sensations such as a tightness,
Tingling,
Aching,
Lightness,
Heaviness or maybe there are spots where you can't feel anything at all.
Bring your focus now to the tummy area,
Noticing how it moves slightly as you breathe.
Move up to your chest and heart area.
Focus on this area for a moment and see if you can notice your heart beating or any sensations in your upper body.
Now move your attention to your neck and shoulders,
Noticing any sensations there.
Now move up to your head and face.
Can you feel anything in your face area?
Nose,
Cheeks,
Lips,
Forehead,
Ears.
Notice your upper arms.
Moving slowly your attention to your lower arms.
Then your hands.
And finally noticing any sensation in each finger.
We will be finishing the body scan soon so for a moment turn your attention to your breath in your chest or your belly area.
Notice your attention on any movements and notice yourself breathing in,
Breathing out.
Let's take a moment to focus on the body.
.
Bring your awareness back into the room.
Notice any sounds you can hear outside the room.
Notice any sounds you can hear inside the room.
Begin to gently wriggle your fingers and your toes.
If it feels good for you,
You may want to lift your arms up overhead and have a whole body stretch.
And when you are ready,
If it feels okay for you,
You may like to lie on your side for a few moments and just notice your body touching the floor and how you're feeling.
And in your own time without rushing,
When you're ready,
Gently bringing yourself to a seated position.
And when you're ready,
Gently opening your eyes.
And thank you for joining me today for our body scan meditation.
