Hello and welcome to this five-minute body scan meditation.
I'm Violet Allen.
Begin to settle into your body.
Find a comfortable seat to begin with,
A seat that provides stability as well as ease.
So the spine is straight enough that the breathing is unlabored and there's a gentleness in the posture.
So you can be laying down,
You can be sitting up.
When you get there,
Begin to tune into the breath moving in and out through the body.
For a few breaths,
Observe the flow of the inhale and exhale exactly as they are without changing anything.
And then you might begin to breathe exclusively through the nose,
Inhaling and exhaling through the nose.
Breathing through the nose sends our body the message that we are safe to rest and relax.
Draw your calm,
Clear awareness to the tip of your head or the crown of your head or your hair touches the air above you.
Bring your awareness down your forehead to the bridge of the nose.
Feel the air moving in through the nostrils and out through the nostrils.
Bring your awareness to the top of the lip,
The palate.
Allow the tongue to rest in the mouth.
Soften the jaw.
Bring your awareness to your neck and your shoulders.
See if with your next exhale you can just allow your shoulders to drop a little bit more,
Resting more gently into whatever posture you're in.
Draw your awareness all the way down the arms,
Starting at the shoulders,
Moving down to the elbows,
The wrists,
The palms of the hands,
And the fingers.
Then bring your awareness to the breath moving in and out through the chest and the heart space.
Send your attention to the belly and the back of the spine,
The back body.
Moving the awareness down to the bowl of the pelvis and the seat.
Then draw your attention down the tops of the thighs to the knees,
From the knees down the fronts of the shins,
Moving down from the shins all the way to the ankles.
Then bring your awareness to the tops of the feet,
The toes,
And finally the soles of the feet.
Send your awareness from the toes all the way back up through the body so you reach the crown of your head.
Take a deep breath in through the nose and exhale through the mouth.
Open your eyes,
Returning to your body.
Thank yourself for taking the time for this practice.
Thank you for practicing with me.
