Welcome to the Beginner's Body Scan.
This meditation is mainly for beginners,
Not to get too deep or to apply any wild visualizations or anything like that.
It's a simple body scan with instructions and a bit of time in between to see how your mind reacts to being told to be quiet.
This is still at its core a body scan and a few minutes of mindfulness.
So any level of meditator can benefit from this as well.
As always,
First find yourself a comfortable position.
Somewhere that you can truly be at peace with yourself.
Somewhere that you are fully comfortable.
It doesn't matter if you want to sit cross-legged or lie down or sit in a chair to support your back.
Your comfort level is not decided by me.
It is how you feel and where you feel most at peace.
Begin by bringing your attention to your breath.
Focusing on the inhalation and the exhalation of every breath as it comes and goes.
Your mind will wander.
You may find yourself bored or daydreaming about things that you have to do later.
That's perfectly fine.
In the moment that you notice that you are thinking and that your mind is wondering,
You have become mindful.
You are practicing and strengthening your mindfulness.
So don't judge these moments.
Just gently guide your attention back to your breath,
Every inhalation,
Every exhalation,
Fully and completely following the breath.
Let's bring our attention now to our feet.
I want you to observe any sensations that you have in your feet.
Observe your connection with the ground.
Notice any pain or tension that you have in this area and just breathe through it.
Acknowledge whatever you feel.
On each out breath,
Visualize the tension leaving your body through your breath and evaporating into the air.
Gradually move through your body up into your ankles and your lower body.
Releasing any tension,
Feelings or any sensations in every area of your legs and lower body.
Once again gently breathing through it,
Releasing any tension and relaxing these areas.
Continue this process now up through into your abdomen,
Your lower back,
Sides,
Same as before.
Gently bringing your awareness to this area as a whole.
Releasing and acknowledging any sensations,
Noting them,
Breathing through them.
Move your attention now into your shoulders and your arms.
Bring your attention down from your shoulders through your arms into your hands,
To each fingertip one by one.
Recognizing any sensations,
Breathing the tension out with every exhale,
Allowing yourself to fully notice every sensation you have.
Gently bring your awareness to your neck now,
Your face and your head.
Observe this area as a whole,
Once again noting any tension.
Scanning and releasing any stress or sensations.
Getting to breathe through them,
Not to change them,
But just to notice them and allow yourself to let go.
Bringing our attention now to our entire body as a whole.
Feel your entire body,
The connection with yourself to the ground and every sensation.
Stay in this moment,
Just visualizing your entire body,
Feeling it.
And when any new sensations arise,
Move your attention towards them,
Breathe through them,
And then bring your attention back to the whole body.
Continue with this whole body awareness as long as you'd like.
Feel free to continue scanning yourself from your head down to your feet and back up as many times as you need.
Always remembering to breathe through the tension and release it with every exhale.
