Welcome to this body scan meditation.
Today we're here to tune into the body,
To listen to the messages it holds,
And to explore the wisdom within each sensation.
Our bodies are rich with information,
Offering us signs and symptoms like navigation cues,
An ache or attention reflects something that we're carrying emotionally,
An opportunity for healing.
For example,
A heavy feeling on the shoulders speaks to burdens we're bearing,
Or a persistent ache holds insights about unprocessed emotions,
Or constipation signaling that we're having a hard time letting go of something.
So as we begin,
I invite you to release any expectations,
Simply bring an open,
Curious awareness to your body,
Noticing whatever arises without judgment.
Take a deep breath in,
And slowly release it.
Feel your body relaxing with each exhale,
Exhaling,
Relaxing,
Exhaling,
Relaxing,
Relaxing.
Allow your breath to settle into a natural,
Calm rhythm,
Bringing your awareness fully to this moment,
Letting go of the day behind you and the day ahead.
Let's start at the very top of your head.
Bring your awareness here,
Noticing any sensations that are present.
You may feel warmth,
Tingling,
Or simply a sense of calm.
Let yourself observe without needing to analyze.
Gently shift your awareness down to your forehead.
Notice if there's any tension here,
And if there is,
Imagine it softening.
Into your eyes,
Behind the eyes,
In your jaw,
Your mouth.
Is your mouth dry?
Is your tongue resting at the top of your mouth?
Is your tongue resting at the bottom of your mouth?
Just noticing.
Now moving to your neck,
And down to your shoulders.
Are you holding any weight here?
Any tightness?
Is there something you might be carrying here that is ready to be released?
If this feeling had a color,
What color would it be?
And if it had a voice,
What would it say to you?
Gently shift your awareness down to your chest,
To your heart.
Notice any feelings or sensations here.
Is there an openness or a constricted feeling?
No judgment.
Take a moment to thank this area of your body.
The heart is a powerful center for emotion.
As you listen,
Perhaps there's an emotion or a message that arises.
Now bring your focus to your abdomen.
Notice how this area feels,
The belly,
The stomach.
Is there any sensation here?
Sometimes our stomach reflects our ability to process life.
Tightness,
Discomfort,
Even digestive issues can mirror emotions like worry or fear.
Intend to soften the belly,
The stomach area.
Release all fears.
You are safe.
Now shift your attention to your lower back and hips.
Feel the weight and the presence of these areas.
Notice if you're holding any tension here.
The hips often store emotions,
Experiences,
Or memories.
If there's a sensation here,
Let it take form.
If it had something to tell you,
What would it say?
Thank this area for sharing with you and for the stability that it provides you.
And now bring your awareness to your buttocks.
Notice any sensations here.
And now down your hamstrings.
What can you let go of to loosen your hamstrings?
And now the fronts of the thighs,
The quads.
Noticing.
And the knees,
Both left and right.
Be grateful for your flexibility,
Whatever amount that is.
And down your thighs and shins,
Both left and right.
Noticing.
Now noticing any sensations in your feet,
The tops of your feet,
The heels,
The soles,
And the toes.
Noticing any sensations here from warmth to coolness or tingling.
Does this part of your body feel grounded or is there a sense of restlessness?
Allow whatever comes up to simply be.
Now take a moment to reflect.
As we moved through your body,
Was there an area that sparked your curiosity?
Perhaps a part that seemed to hold a particular sensation or emotion.
Bring your awareness back to that area now.
Focus in on it gently.
Observing that sensation once again.
Identify what color that sensation would be.
And listen to what your body wants to say to you in this area.
What would it say?
How does it say it?
Is that voice gentle,
Firm,
Or calm?
Notice if this area has a specific request.
Perhaps it's asking you to let go of something or to rest or to bring more joy into your life.
Whatever arises,
Simply acknowledge it with gratitude.
Thank this part of your body for sharing.
You can continue this practice in any other parts of your body you wish.
Asking deeper questions.
Knowing that your body sends you signs and symptoms as signals for your awareness and for your healing.
A sensation arises in the body before it becomes a feeling,
Before it becomes a potentially disruptive emotion.
Paying attention to our body allows us the opportunity to be more aware of our emotional state,
Not only our physical state.
When we prioritize the body,
We create a more nurtured life for ourselves.
Now take a deep breath in and slowly release it.
Allow yourself to return to the rhythm of your breath.
Feeling your body as a whole,
Aware of all the insights it holds.
As we close,
Reflect on anything that stood out to you during this meditation.
Perhaps there's a small step you can take.
A shift or an action to support your well-being based on what you've discovered.
Thank yourself for this time,
For tuning in and listening.
When you're ready,
Gently bring your awareness back to the room and slowly open your eyes.
