Welcome to today's body scan meditation.
Inviting you to find a comfortable position lying down and to gently close down the eyes if that feels comfortable.
And just allowing yourself to soften.
To arrive into this moment.
Feeling the weight of the body.
Allowing yourself to feel the effects of gravity.
Allowing yourself to be held in this moment.
There is nothing you need to do,
Nothing you need to change or fix.
This is a simple invitation to be present with the body.
And in a moment I will say different parts of the body.
And the invitation is to bring your awareness to the parts of the body that is said.
And allow it to soften.
The crown of the head.
The forehead.
The ears.
The nose.
The eyes.
The ears.
The eyelids.
Eyebrows.
Cheeks.
Jawbone.
The mouth.
The tongue.
The tongue.
The throat.
Top of the spine.
Following from the top of the spine to the base of the spine.
Vertebra by vertebra.
The top of the spine to the base of the spine.
The base of the spine to the top of the spine.
The shoulders.
The right upper arm.
Right elbow.
Right forearm.
Right wrist.
Palm of the right hand.
Back of the right hand.
The right thumb.
The right fingers.
The entire right arm.
The left upper arm.
Left elbow.
Left forearm.
Left wrist.
Left palm of the hand.
Left hand.
Back of the left hand.
The left thumb.
The left fingers.
The entirety of the left arm.
The chest.
Heart.
Heart.
The lungs.
The upper stomach.
Solar plexus.
Lower stomach.
Back.
The upper back.
Middle of the back.
Lower back.
The hips.
The hips.
The reproductive organs.
The reproductive organs.
The right thigh.
The right hamstring.
The right knee.
Behind the right knee.
The right shin.
The right calf.
Right ankle.
Top of the right foot.
Right toes.
Base of the right foot.
Base of the right foot.
Base of the right foot.
The entire right leg.
The entire right leg.
The left thigh.
The left thigh.
The hamstring.
Left hamstring.
The left knee.
Behind the left knee.
Left shin.
Left calf.
Left calf.
Left ankle.
Top of the left foot.
Left toes.
Bottom of the left foot.
Bottom of the left foot.
The entire left leg.
The entire left leg.
Scanning the entire front body.
The entire front body.
Scanning the entire front body.
The entire front body.
Scanning the entire back of the body.
The back of the body.
Scanning the entire body.
The entire body.
And now just letting go of this exercise and allowing yourself to simply feel.
To notice the sensations of this moment.
And to close this practice I invite you to take three full deep breaths and on the third and final exhale I invite you to open your eyes.
