Welcome to this body scan meditation.
Allow yourself the time to find a comfortable position to make all the adjustments and shifts to land in a supported place.
Whether seated or laying down,
Take a moment to notice what is beneath you and maybe settle in a little bit deeper.
Closing the eyes or turning your attention inward.
Allow yourself the time and space free from distractions.
Settling in.
As we go through this meditation just simply bringing awareness to these parts of the body.
Maybe with an intention of softening or relaxing.
But avoiding any stories or judgments.
Just simply allow yourself to be exactly as you are.
Bringing some awareness to yourself.
We'll start by just noticing the breath.
Notice the inhale.
Notice the exhale.
Notice all that you can notice about the breath.
The sound,
The sensation,
The rhythm.
You don't have to change anything about the breath.
Just notice your natural breath.
Filling up and emptying out.
Filling up and emptying out.
Allow the breath to naturally slow down and soften as you settle in.
Notice if there's anywhere in the body resisting or holding tension and see if with the help of an exhale you can find a little bit of room to soften.
And we'll start by bringing our attention to the right big toe and the right little toe and all of the toes in between.
Noticing the sole of the right foot,
The top of the right foot,
The right heel and ankle.
Noticing the right lower leg,
The shin,
The calf,
And the sides.
The right knee,
The kneecap,
The back of the knee,
And the sides.
Noticing the right upper leg,
The thigh,
All the way around,
And the right hip joint.
And then noticing the left big toe,
The left little toe,
And all of the toes in between.
Notice the sole of the left foot,
The top of the left foot,
The left heel and ankle.
The lower left leg,
The shin,
The calf,
And the sides.
The left knee,
The kneecap,
The back of the left knee,
And the sides of the knee.
Noticing the upper left leg all the way around the thigh and the left hip joint.
Noticing the pelvis,
The hips.
Noticing all of the lower body,
The pelvis,
The hips,
Both legs,
And both feet.
Noticing the stillness and the weight of the legs as they rest.
Bringing your attention to the low belly,
And the whole belly as it moves with breath,
Rising and falling.
The softness of the belly.
Noticing the ribs,
Wrapping all the way around the torso,
And how the ribs move with the breath.
Noticing the chest,
The rise and fall as you breathe.
And noticing the collarbones,
The tops of the shoulders.
Noticing the sides of the torso,
And the low back,
And the mid back,
And the upper back.
Noticing the spine from the bottom to the top,
In its natural curvature,
And all the little spaces in between.
Noticing the shoulder blades resting heavy.
Noticing the back of the shoulders,
The tops of the shoulders,
And the underarms.
And noticing the top of the right arm,
All the way around the right elbow,
The inner elbow,
And the point of the elbow.
Noticing the lower right arm,
All sides,
And the right wrist.
Noticing the back of the right hand.
Noticing the right thumb,
Pointer finger,
Middle finger,
Ring,
And pinky.
Noticing the palm of the right hand,
And noticing the whole right arm,
Shoulder,
And hand.
And shifting the awareness back up through the right arm,
Across the chest.
Noticing the top of the left shoulder,
And the left upper arm,
All the way around.
Notice the left elbow,
The inner elbow,
The point of the elbow.
Notice the left lower arm,
All sides,
And the left wrist.
Noticing the back of the left hand,
The left thumb,
Pointer finger,
Middle finger,
Ring finger,
And pinky.
Notice the palm of the left hand,
And notice the whole left arm,
From the shoulder,
To the hand.
And shifting your awareness back up to the tops of the shoulders,
And the back of the neck,
And the front of the neck,
The sides of the neck.
Noticing the throat,
And the jaw.
Softening the jaw,
And the tongue,
And the teeth.
Softening the cheekbones,
And the eyes,
The eyelids,
The eyebrows,
And the forehead,
And the space in between the eyebrows.
Noticing the hairline,
The top of the head,
The back of the head,
The sides of the head,
And both ears.
Noticing the whole head,
Heavy and relaxed.
Noticing the whole body,
Heavy and relaxed.
Allowing yourself to rest here,
With awareness of the body as a whole,
From the toes,
To the fingers,
To the top of the head.
Soft,
Supported,
And relaxed.
And noticing your breath,
The movement of the body as you breathe,
The rise as you fill up and expand,
And the softening as you empty out.
Just noticing a few more breaths,
Keeping all of your attention on the body,
And the breath.
Filling up,
And emptying out.
Noticing the softness,
Maybe with the help of an exhale,
You soften the whole body just a little bit more.
Settling in.
Noticing the ground beneath you.
Noticing the connection to whatever is beneath you,
The relationship with the support.
And staying with this moment for a few more breaths.
Starting to become aware of the environment around you.
Any sounds,
The temperature,
The feeling of your clothing.
And mindfully bringing little bits of movement and sensation into the body.
Maybe moving the tongue,
Or the fingers,
Or the toes.
Slowly and gently waking yourself up.
Coming back to the space you are in.
Filling all the way up with one more breath.
Empty all the way out,
And soften a little bit more.
Slowly and gently opening the eyes,
Or making bigger movements.
Bringing yourself back into your day.
Know that this awareness of the body,
The breath,
And the moment are available to you at any time.
Maybe you carry some of that presence and softening into the rest of your day,
Or night.
