Welcome to this body scan meditation that can be helpful for experiencing anxiety or stress or just the overwhelming things that you have to do throughout the day.
This is a nice smooth break that can allow you to refocus.
It can allow you to bring a sense of calm and awareness and refocus to your day-to-day.
We'll begin by the sound of the bells and we will end with the sound of the bells.
You can do this meditation sitting down or laying down.
Close your eyes or lower your gaze and keep them half closed and take a deep breath in.
You can take another deep breath,
Filling your lungs with air and releasing very thoughtfully and slowly.
Let's start at the top of our head,
Scanning through down our ears and our jaw.
We typically have a lot of tension.
We're going to loosen the jaw,
Keeping it soft.
We're going to go down our neck,
Down our shoulders and to the left side,
Our left elbow and our arm through our wrist and our hand,
Scanning every finger of our hand,
Going up the arm across our shoulder to our other arm,
Scanning and going down through the elbow,
The wrist,
The hand,
Softly through all our fingers,
Bringing awareness to our hands,
To the heaviness of our body,
The heaviness of our hands.
We're going down to the belly where we typically hold anxious feelings,
Nervous feelings.
We're going to pay attention to the belly,
Loosen the belly,
Soften the belly,
Just letting it sit or lay however it is,
No structure,
No nothing.
We're going down through our hips,
Down to our right leg,
Through our thigh,
Loosening the knee,
Going through the leg,
All the way to our ankles,
Bringing awareness to our feet,
To our toes,
Then moving across to the other leg,
Bringing awareness to our knee,
Scanning softly,
Slowly,
Bringing awareness to our feet,
To both our feet,
To our toes.
When we're feeling anxious,
The narrative in our head might be feeling like it's too much,
You can bring always awareness to your feet.
Now,
For my feet,
We go up to our legs,
In our torso,
In our belly,
Relaxing our belly,
Our stomach,
Staying in the belly and chest area,
Feeling your body,
Breathing in and out,
In and out,
Taking a slow,
Deep breath,
And letting it all go slowly.
We're putting our hands in our chest,
Feeling your heart,
Feeling your body intentionally breathing in and out,
And putting our arms down again,
Slowly,
Mindfully and carefully.
Just taking a minute to feel the calm,
The relaxation in our mind,
In our body.
One minute,
There's nothing to be worried about.
One minute of self-care,
One minute of self-care.
Now,
Bringing awareness to our face,
To our eyes and slowly opening our eyes,
Moving our fingers and our toes mindfully and bringing back a sense of awakening to the body.
You can take this time to stretch your neck,
Stretch your arms,
Stretch your hands and your fingers,
Bringing awareness to the body,
Bringing awareness to the room,
To the space around you.
Taking one more deep breath.
And being thankful for this time to take a pause from whatever it is that you were doing to bring calm and space into life.
I appreciate you being here with me today and doing this body scan meditation.
