Welcome to a guided body scan meditation.
First make sure you are seated comfortably,
Feeling your feet supported by the floor,
Feeling your hips supported by the seat that you're sitting on,
Feeling your body loosen,
And feeling your body slow down.
Take a deep breath in,
Feeling the belly,
And exhale slowly.
Take another inhale,
Breathing in slowly,
And exhale slowly.
Imagine yourself as an empty glass,
Having all the space it needs.
And imagine light pouring into you slowly.
And as we go through this body scan,
Feel yourself slowly filling up with this light,
Starting with your toes,
Bringing awareness to your toes.
How do they feel?
Just holding our attention to the toes.
And slowly filling up and bringing our awareness to the arches of our feet and the tops of our feet.
Slowly filling up.
Filling up all the way to the back of the heels.
And holding our attention to our feet.
And now moving our awareness to our ankles,
Which allows us to be mobile and flexible.
How do they feel?
Just bringing your awareness to the feelings and sensations.
There's nothing to change.
There's nothing to fix.
And now bringing our awareness to our calves and our shins,
Slowly allowing that light to fill up.
Feel it moving upwards through the body.
Being aware of sensations.
And as we move up,
Slowly bringing attention to the knees and the back of the knees.
And holding our loving awareness to our knees.
Slowly filling up.
Now moving our awareness to the fronts of our legs and the backs of our legs.
And the inside of our legs and the outside of our legs,
Allowing this light to slowly fill us up.
Just being aware of sensations.
How does it feel?
Does it feel loose,
Tingly,
Prickly,
Tight?
Just be aware.
There's nothing to change.
There's nothing to fix.
And now slowly bringing our awareness to our hips.
Filling up all the way in the hips.
Until it reaches the lower back.
Feeling how the floor below us is supporting us.
Now we are fully supported.
And now slowly moving our awareness to our lower back and belly.
How does it feel?
You feel movement?
Stillness?
Burning?
Coolness?
Just be aware of the sensations that are there.
And now bringing our awareness to our chest and upper back.
Slowly filling up.
Feeling that light slowly fill us up.
Until it begins to run down our arms.
All the way down until we are able to feel sensations in our fingertips.
And as we become aware of our fingertips,
Just feel what is there.
Feel the sensations.
As that light runs to fill up the fingers.
And as it begins to reach the edges of the fingers into the palms,
Bring your awareness to the palms.
Feel the lines of the palms.
And as we continue to fill up,
Allow your awareness to move to your forearms.
And allow that light to continue to slowly fill up all the way until it reaches the elbow.
Holding your awareness to all parts of the forearm.
Whatever sensations are there are perfect.
And as the light continues to fill us up,
Bring your awareness to the biceps and the triceps.
The fronts and backs of the arms.
Above the elbow.
Slowly filling us up.
What sensations are there?
Stay curious.
And as we continue to fill up,
Bringing the awareness to the shoulders and the neck.
Allowing that light to continue to move upwards.
As you take every inhale.
And as this light makes it to the top of the neck,
Bring your awareness to the jaw.
Loosen it.
Continue to slowly filling up.
And allow yourself to feel the sensations of filling all the way to the top of the head.
And as that bright light slowly fills you up,
Feel every muscle in your face relax.
Relaxing the ears and the eyebrows and the forehead.
And as that bright light reaches the tippy top,
Allow yourself to feel whole and complete.
Fully filling all sensations of the body.
And as we bring this body scan to a close,
Knowing that we are whole and complete and full of light,
Thank yourself for taking this time out of your day to hold space for yourself.
So you can now hold space for others.
