As we begin this body scan meditation,
I want to invite you to lay down on your back.
You can lay on your bed,
On the floor,
On a mat,
In the grass,
Or wherever you can find a comfortable laying position.
I want for you to close your eyes or take a soft gaze at the sky.
Feel free to place your hands on the ground next to you or on your body.
Body scans allow for you to turn into your body and release any physical tension you may not realize you are experiencing.
The goal of a body scan is not to relieve the tension or stress immediately.
However,
I want for you to notice your body,
Notice any tension or stress that is within your body and relax what you can relax.
At the end of this body scan,
You might notice certain parts of your body that you never noticed before or you might be able to relax what you never knew that you could relax before or you might find aches and pains in a specific area of your body that you probably was not able to pinpoint before.
We will start this meditation by taking three rounds of deep breathing in through your nose.
We'll hold at the top for two and out through your nose.
Inhale,
Exhale.
Inhale,
Exhale.
Last one.
Inhale,
Exhale.
Inhale,
Exhale.
Throughout this meditation,
I will call out different parts of your body and I want for you to notice any aches,
Pains or tension and relax what you can relax.
We will start at what grounds us,
Our feet and toes and we will work our way up to our crown.
Close your toes.
The soles of your feet.
Your ankles.
Your nodules.
Your cares.
Your knees!
Your knees.
Your thighs.
Your pelvis.
Your lower back.
Your upper back.
Your stomach.
Your chest.
Your fingers.
Your elbow.
Your shoulder.
Your neck.
Your jaw.
Your tongue.
Your teeth.
Your nose.
Your eyes.
Your eyebrows.
And your forehead.
Continue by doing a self scan to see what else you can notice or relax.
Remember to breathe.
Continue by doing a self scan to see what else you can notice or relax.
Allow for your breath to become longer.
As you begin to come back into your space.
Open your eyes.
Know that you can take time to connect with your body.
