Welcome to this body scan.
My name is Suzanne van der Goos and I will guide you during this 20 minute body scan.
For this meditation it is best if you can lie down on a mat or your bed with your legs uncrossed,
Feet falling open.
Your arms can be by your side,
Palms facing up,
Or if it's more comfortable,
Your hands can be relaxed lightly on your belly.
And gently close your eyes and bring your awareness to your body.
How does it feel right now?
Which areas of your body feel comfortable and relaxed?
Gently scanning your body,
You're experiencing some tension,
Tightness or discomfort.
See if you can notice these areas without judgement.
No sensation or feeling is right or wrong.
Simply notice what you feel as you scan your body.
Noticing the breath,
Breathe in and out through your nose.
And as we move through various parts of the body,
Bring a gentle and kind awareness to the body.
If you notice any thoughts,
Allow those thoughts to dissolve.
Maintaining your focus on your body,
Practice kindness with your body and the thoughts you have about it.
We invite you to bring your attention to your left foot.
Notice any sensations in the toes,
A sensation of heat or cold.
Just focus your awareness slowly up to your leg,
The muscles in your leg.
You can feel contact with your clothes,
Your hands make contact with your skin.
As you breathe,
Imagine your breath moving up and down your leg.
We invite you to bring your attention to the right foot and toes.
Any sensation in the toes,
The sole,
Whatever you may feel.
And if you notice any thoughts,
Just bring your attention back to your body without judgement.
Now bring your awareness slowly up your leg,
Notice your ankle,
Muscles in your leg.
You can feel contact with your clothes,
Your clothes make contact with your skin.
And as you breathe,
Imagine your breath moving up.
Now bring your attention to the hips.
It's not uncommon for tension,
Even emotions,
To settle into your hips.
Just into the space in and around your hips.
Now feel the pelvic area,
Bring the tension and the breath to this area.
Notice any sensations.
Now please focus your attention on your back.
Bring the tension,
Any discomfort,
Tension or tightness.
Maybe the breath can help to bring a bit of softness,
Of letting go.
Feel part of your back.
What sensations can you notice here?
Bring your attention all the way up to your spine,
Shoulder blades,
The space between the shoulder blades.
Recognize any area of tension that may have built up around the back.
The spine.
Breathe slowly in and out.
Allow yourself to sink more deeply in the surface.
Let yourself be grounded,
Present and calm.
Now bring your awareness to your belly.
Begin to deepen the breath into the belly,
Breathing in and out through your nose.
And if your hands are resting gently on your belly,
Feel the belly rise as you breathe in deeply.
You exhale from your nose,
Feel the belly soften and release.
Belly to rest.
Rise and fall.
All sensations and feelings that arise.
Now bring your awareness to your chest.
Maybe notice how your heart and lungs feel.
Begin to deepen your breath into the heart center.
Exhale,
Feel the heart soften.
Just notice.
Spend a few breaths here,
In a deeper connection with the heart.
Noticing any emotions that are present.
And now I invite you to bring your attention to the shoulders.
All of us carry tension and stress.
Into the area of the shoulders and the neck.
Peace with what is there.
Maybe some of the tension or weight that you're carrying in your shoulders will melt away.
Not can you be okay with that.
Just noticing how the shoulders and neck feel right now.
And from here,
Shift your awareness to both the arms.
Way into the fingertips.
Thousands of nerve endings in the fingertips.
Notice any sensations.
There's no right or wrong.
Maybe you're aware of other sensations.
Cold,
Maybe nothing.
And that's okay as well.
Notice your hands.
Sense the palm of your attention to your elbows.
Your breath.
Imagine your breath moving up and down the arms and hands.
And now please bring your awareness to the face.
Notice your jaw.
Feeling softened.
Any tension here.
Release any tension in your jaw.
Notice your mouth.
Close your eyes.
Relax.
And soften.
Relax your forehead.
Imagining any tension or headache or pain dissolving away.
Now focus your attention on the top of your head.
Notice any clarity in your mind.
Notice how comfortable and relaxed your mind feels.
Now spend a few moments gently scanning the whole body.
Your body to rest.
Gently call it back by focusing your attention on your breath and yourself.
And now slowly begin to deepen your breath.
When you're ready,
Begin to move your fingers and toes a bit.
Stretch your arms.
Move in any way that feels good to your body.
Taking your time.
And slowly come back to a seated position.
And spend a moment here noticing.
Notice how your body feels.
How your mind feels.
If the body is calm.
And see if you can bring this feeling of peace with you into the rest of your day or night.
Thank you for meditating with me.
