We're going to do a body scan meditation together.
You might start by finding yourself a comfortable position.
Typically done lying down,
But.
You can be in whatever position works best for you,
Whatever feels supportive for your body.
And allowing your eyes to close,
Or if that doesn't feel good to you,
Just letting them rest softly.
A single point just lowering your gaze.
Just taking a moment here to arrive.
Just noticing your body here.
Not needing to change anything.
Not needing to be anywhere else.
And you might start to notice the natural rhythm of your breath just as it's happening.
And feeling your body breathing.
Each time you exhale,
Imagining yourself sinking a little deeper into a really comfortable state.
And if at any point your mind does wander away,
That's okay,
Just gently getting it back to the body scan.
And the intention here is not to fall asleep.
If you notice yourself starting to get sleepy maybe just adjusting your position a little or if your eyes were closed,
Maybe opening them for a minute or two.
And if you feel uncomfortable at any point,
Just knowing that it's okay to shift your position.
Or stop completely if that's best.
Inviting your attention first to your feet.
Maybe noticing the sensations in your toes.
The soles of your feet,
Your heels.
And you're just noticing how they feel warm or cold.
Maybe there's some tingling or maybe some pressure.
If you're wearing socks or slippers,
How do they feel against your feet?
Or maybe you feel very little at all and that's okay too,
Just noticing that.
Whatever is present here is enough.
And if your mind has started wandering,
That's okay.
Just acknowledging where it went and then bringing it back to your feet.
And extending this gentle and curious acceptance into your ankles.
And your lower legs.
And into your calves and your shins.
Noticing any sensations or even the absence of sensation.
And letting the legs just be as they are.
And including the knees.
Aware of the front,
The back,
The sides.
And then letting your attention rise into your thighs.
The muscles,
The weight,
The contact with the surface under you.
And then into your hips and pelvis.
Noticing how the body is supported here.
And allowing gravity to do the work of holding you.
And bringing awareness into your lower back.
Sensing any tightness or ease or even neutral sensations here.
And then into the abdomen.
Noticing the gentle movement of your breath here.
There's nothing to fix,
Nothing to push away.
Just noticing what's already here.
If you're starting to get sleepy,
Maybe shifting your position a little or opening your eyes if they were closed.
Now allowing your awareness to expand into your chest.
Maybe feeling your breath moving in and out.
Maybe noticing your heartbeat.
And then into the upper back and your shoulder blades.
These are areas that often carry a lot,
So seeing if they can be met with a little bit curiosity and kindness rather than judgment.
And then bringing your attention to your shoulders.
Noticing if they're lifted or heavy.
Or tight or relaxed.
And remembering that we're just here to know this,
Not fix anything.
And then your awareness moving down through your upper arms.
Elbows.
Forearms.
And into the hands and the fingers.
And then gently moving to include the neck and throat.
Noticing sensations here without needing to change them.
And then the jaw.
Maybe allowing it to unclench a little.
Then moving to the mouth.
The lip.
Itchy.
Into your eyes,
Resting in their sockets.
Your forehead,
Smoothing or not smoothing.
And finally,
To the top of your head.
Aware of your whole head now as a field of sensation.
And if it feels okay now,
Allowing your awareness to expand to your entire body.
From the soles of your feet to the crown of your head.
It's feeling your body as a whole.
Resting in this awareness for a few moments.
Remembering there's nothing you need to do or where you need to be.
And as we bring this practice to a close,
You might begin to deepen your breath slightly.
Maybe noticing the sounds in the room around you again.
Sensing your body in this space.
And when you're ready,
If your eyes are closed,
Allowing them to open.
And hopefully bringing this quality of awareness with you into the rest of your day.
