Hello and welcome.
Today I'll be guiding you through a body scan meditation where you'll be asked to focus your attention throughout different parts of your body to understand what you're feeling in these different areas.
The purpose of this is to connect with your body,
To notice what you're feeling,
Get more clear on what it really is that you're feeling without judgment,
Without making it bad or right or wrong,
Just observing,
Just noticing what it is that you feel so you can take better care of your body.
So we'll start by first getting really comfortable in your physical posture.
You could take this seated,
You could take this lying down,
So long as you feel comfortable and alert enough to really focus your attention.
So getting your body very comfortable,
Start to close the eyes,
Start to take some deeper breaths here,
Longer inhales,
Longer exhales.
Just starting to relax into your body in this moment,
Right here,
Right now.
And I'll have you start to focus on your breath,
Following the inhales,
Following the exhales.
If at any point your mind wanders,
Just gently draw it back to your breath,
Seeing if you can notice anything about your breathing,
Maybe the temperature,
Maybe where in your body you feel your breath,
Maybe the rise and fall of your chest,
Noticing different aspects of your breathing without trying to fix or change anything,
Allowing your body and your mind to relax and to let go of everything that's bothering you.
Deeper and deeper.
And now we'll take our awareness to focus on our feet,
Noticing if there's any sensations present in your feet,
Your heels,
Your toes,
On both sides,
Just noticing what's happening right here,
Right now.
We'll start to draw that awareness up to your calves and your shins,
Noticing if there's any feelings,
Anything that's calling your attention to focus on in these two areas,
Observing whatever it is that you notice and maybe trying to understand it a little more,
Bringing a little curiosity to your observations.
We'll start to shift up now in the legs to the thighs,
The front and back,
On left and right sides,
Noticing if there are any sensations present or even a lack of sensation,
Noticing that.
Now moving up to the pelvis,
To the seat,
Your glutes,
Your hips,
Noticing any feelings that are there,
Anything that's causing you to feel anxious,
Noticing any feelings that are there,
Anything worth observing,
Get really focused on this one area of your body,
Scanning,
Noticing whatever it is without judgment,
Without negativity.
And then we'll start to make our way up to the abdomen and the lower back,
Scanning this part of your body now,
Seeing what physical sensations are there.
Maybe there's a few things that you notice.
See if you can try to understand them a little more,
See if you can try to understand them a little more,
Where exactly you feel them,
If the sensation is changing or staying the same,
Any other qualities of it,
Just noticing a few more moments here.
And then we'll start to make our way up to the chest,
The upper torso,
Front and back,
Including the shoulders,
Noticing whatever it is that you notice as you draw your awareness to this area of your body,
Picking up on subtle feelings,
Noticing what they're drawing your attention to.
Now making your way out to the upper arms,
On both sides,
Scanning to notice anything that's present there.
And can you observe without a deeper story or meaning,
Just noticing the physical sensation and what that looks and feels like in your upper arms?
And then we'll start to make our way up to the chest,
Noticing what that looks and feels like in your upper arms.
Spend another moment drawing your awareness there.
And then start to shift down to your forearms,
Front and back,
Left and right sides,
Scanning this area of your body to notice what's happening,
To notice whatever is worth noting,
Whatever you're feeling is valid.
And then start to move into your hands,
Scanning your palms,
The top of your hands,
Each finger,
Noticing what happens as you focus on how your hands are feeling,
What sensations are present,
What are your hands trying to show you,
What are your hands trying to show you.
And now we'll start to shift up above the shoulders now to the back of the neck,
The skull and the face,
Noticing if there's any sensations present around the head.
Taking a peek inward too,
If there's anything you're feeling in your head,
Noticing that,
Observing whatever it is that you feel.
And then take a moment,
Come back to the breath,
Feel your whole body breathing and existing here.
Stay present with your whole body,
Head to toes,
Toes to head,
Feeling so present,
So aware,
And so tapped in in this moment.
And then we'll start to break the meditation,
But allow the information that you gathered here today to carry you out into the rest of your day,
Your world,
Being more mindful about what your body needs so you can give it the space that it needs.
Slowly moving your body,
Opening the eyes,
And then returning to your day.
