Welcome to a body scan meditation.
Begin by finding yourself a comfortable position,
Whether sitting or lying,
And allowing yourself to really nestle in and make any adjustments that you need to to increase your comfort even by just a little bit.
We are trying to remain still through meditation,
But if movements happen,
That's okay.
We're not here to judge ourselves.
We are here to concentrate our mind and affirm ourselves.
I encourage you to anchor in on the sound of my voice or the rhythm of your own breath.
Other thoughts may come and go,
And that's okay.
We're gonna let them just pass by.
We're not going to judge them or entertain them.
We're simply going to refocus and reconnect.
If you feel settled,
Let's begin by closing your eyes,
Allowing time for silence to connect with yourself,
Bringing your body and your mind here,
Present,
Right now.
Become aware of the breath.
Become aware of the rhythm of the breath,
The sensation of the breath,
Bringing air in,
Filtering,
And sending it back out.
We're not deepening our breath.
We're just slowing it down,
Lengthening it slightly,
Slightly longer press.
We're gonna go through a body scan today where we are gonna work from the top of our body all the way to the bottom of our body,
And we are discovering sensations present.
We are relaxing any tension that is present,
And we are focusing our mind on just that area.
Let's begin with the very top of our head,
Bringing awareness to the very top of our head,
Letting that attention melt from the top of the head to the forehead,
Relaxing the forehead,
Being aware of the forehead,
Bringing that awareness into the eyebrows,
The eyes,
Letting the eyes sit a little deeper in the sockets,
Bringing that awareness to the mouth,
Letting the top and bottom row of teeth have a gap in between them,
Letting the tongue sit in that natural position in the mouth rather than push forward or up,
Releasing any tension from the jaw.
Let's begin our scan through the body,
Bringing awareness,
Releasing tension,
Concentrating the mind.
As we begin scanning down through the shoulders,
Also letting them drop down to a natural position,
Bringing our awareness into the arms,
Slowly letting our attention creep down from the shoulder socket all the way into the fingertips,
Beginning with the upper arms,
The bicep area,
The elbows,
The forearms,
Through the wrists and into the hands,
Scanning the top of the hands,
The palms of the hands,
Scanning through even each finger from the thumb to the pinky.
Slow breath in through the nose,
Out through the mouth,
Five count,
One,
Two,
Three,
Four,
Five,
Three,
Four,
Five,
Out,
Five,
Four,
Three,
Two,
One.
Let's begin scanning through the torso of the body,
Beginning with the front of the torso,
The chest and down to the stomach,
Feeling and bringing awareness to the upper chest.
The upper chest,
The clavicle,
Sternum area,
Allowing that area to feel open,
Maybe even vulnerable.
You scan in and through the stomach area,
Bringing awareness,
Focus,
Noticing any sensations,
Being present with our body in ways that we often are not.
And then we're gonna slide our awareness up our sides,
The right side and the left side,
As simultaneously as you possibly can.
And we land our attention in the upper back,
The upper back,
Five count breath in,
One,
Two,
Three,
Four,
Five,
Release,
Five,
Four,
Three,
Two,
One.
Scan through the upper back,
Allow the shoulder blades to release from one another,
Releasing any tension or stress you may be carrying.
Scanning through the middle of the back,
And down through the lower back,
Scanning through the lower back,
Binding your attention to the body,
Letting interrupted thoughts pass on by as we scan through the lower half of our body,
Beginning with the hips,
Scanning through the hips,
Down through the upper legs,
Letting our attention slide down the femur as it slides down the upper legs,
As our attention lands in the knees,
Scanning both our right and left knee area,
Noticing what's present,
Truly feeling that area and connecting with that area with our minds,
And then we bring our attention down through the calves and the shins,
We bring our attention in and through the ankles,
Allowing our attention to move into the feet,
Scanning the feet from the heels to the toes,
Beginning by feeling the tops,
The tops of both feet,
And then we bring our attention to the bottom of both feet,
Truly feeling the bottom of both feet,
Scanning through the toes from the big toe all the way to the little toe,
You might even wiggle the toes a little,
To further bring your attention there,
Independently scan through your whole body from bottom to top,
Just briefly revisiting each area of the body to release tension,
Notice sensations,
And focus the mind,
Very good.
Let's close our meditation shortly with feeling our whole body at once,
Feeling your whole body at once,
One beautiful,
Radiating,
Beaming body,
You can even imagine it wrapped in love,
Protected by light,
Whatever comes to your mind,
Feel and picture your whole body at once,
Safe,
Secure,
Rested,
Let's close with a brief breathing exercise,
And then we will come to,
We'll do a five count breath in and out,
And we'll repeat it three times,
In,
One,
Two,
Three,
Four,
Five,
And out,
Five,
Four,
Three,
Two,
One,
Let it settle,
And in,
One,
Two,
Three,
Four,
Five,
Out,
Five,
Four,
Three,
Two,
One,
One more time,
Inhale,
One,
Two,
Three,
Four,
Five,
Out,
Five,
Four,
Three,
Two,
One,
Very good,
Very good,
Thank you for joining me,
Begin waking the body by moving fingers and toes,
Rolling your wrists,
Rolling your ankles,
Small stretches,
Just slowly waking the body,
And when you're ready,
Open your eyes,
Thank you so much.
