Welcome.
I'm so glad you're here and chose to engage in this body scan meditation with me.
We'll begin by settling in,
Take a few moments to anchor into our breathing.
I'll guide you through a body scan and then we'll come back to our breath before we close.
Everything here is a choice,
So if anything doesn't resonate with you,
Please feel free to disregard it.
Let's start by settling in.
I'll invite you to approach this meditation lying down,
But if that doesn't work for you,
Find a different position for your body.
There's no right or wrong way to do this.
If you're choosing to lie down,
Take a few moments to really arrange your body in the most comfortable way you can.
Feel free to use pillows,
Blankets,
Bolsters,
Whatever supports you.
Allow the eyes to close and turn the attention inward.
As you move your attention inward,
Please notice if there's any little adjustments you could make to your body to make yourself just a little more comfortable.
Take the time to adjust what you need to adjust and then allow your physical form to begin to settle in and rest.
Allow your awareness to center on your breathing.
I invite you to notice the natural rhythm of your breath without a need to change it.
Allow yourself to tune in to that natural ebb and flow,
The rise and fall of each breath,
Allowing yourself and your body to be exactly as you are,
Trusting you are exactly where you need to be in this moment.
We'll take a few more moments to observe the pattern of breathing.
We'll begin to rotate the awareness around the body now.
If you find yourself getting distracted,
That's totally fine.
Just bring yourself back when you notice you've wandered off.
Or if the mind is chattering quite a bit,
You may want to repeat the part of the body within your own mind as I say it and you move your awareness there.
We'll begin in the mouth.
Please notice the sensations of your jaw,
Both the lower and upper jaw.
Notice the tongue,
The upper row of teeth,
And the lower row of teeth.
Please notice the entire mouth as sensation,
Traveling to the left ear and then the right ear.
Please feel into both of your ears as sensation.
Moving to the left nostril and the right nostril.
Please become aware of the air moving in and out of both of your nostrils.
Without thinking,
Feel your way to your left eye.
Your right eye.
Both eyes as sensation.
Feel your way into your forehead,
The top of your head,
And the back of your head.
Scanning down the back of your neck,
Looking for sensation.
Maybe a pulsing or a vibrating feeling.
Feeling into the tops of your shoulders and your upper back.
Simply noticing what's there.
We'll begin to travel down the left arm,
Starting with the shoulder,
The elbow,
The wrist,
And the left hand.
Please allow all of your awareness to center on the left palm.
Feeling the left palm of your hand.
Noticing any sensation,
Pulsating,
Vibrating,
Anything that might be there.
Let's travel back up the left arm,
Come across the center of the chest,
All the way over to the right shoulder.
The right elbow.
Right wrist.
Right hand.
Feeling into the right palm,
All of the sensation that may be present.
Let's travel back up the right arm,
Landing all of your awareness in the center of your chest.
Feeling it as a pool of sensation.
Knowing there is nothing to fix or change.
We're here to observe and notice.
Moving the awareness down to your belly.
Feeling into your low back.
Allow your awareness to center in the hips,
Feeling your hips and pelvis.
We'll begin to move down the left leg,
Feeling the left thigh,
Knee,
Shin.
Please allow all of your awareness to center on the sole of the left foot.
Feeling into whatever might be present,
Whatever sensations are in the sole of the left foot.
Traveling back up the left leg.
Coming across the body through the hips and pelvis and beginning down the right leg.
Feeling into the right thigh,
Knee,
Shin.
And the right foot.
Experience the sole of the right foot as sensation.
We'll center in the hips and then I invite you to feel both of your legs at the same time.
Both of the legs as sensation.
Allow the awareness to travel to the torso.
Feeling the entire torso,
Both front and back,
As a pulsating or vibrating sensation.
Next,
Let's feel both of the arms at the same time.
Please feel into the entire head and neck.
Move all of your awareness to your head and neck.
Please feel the entire back side of the body,
From head to toe,
As sensation.
The entire front side of the body,
From head to toe.
Please feel into your entire physical form.
Feel your body resting,
Supported,
Present in this moment.
Begin to cultivate a sense of heaviness.
Feel the whole body as heavy.
And then lightness.
I invite you to cultivate a sense of lightness.
As if your body could just float right up off the floor.
Light as a feather.
Releasing this,
And moving your awareness back to your breath.
Please notice the gentle rhythm of your body breathing itself.
You may take note if it's different than when we began this practice.
Maybe the breath is slower.
Maybe it's deeper.
Maybe you're more able to feel it as a sensation in your body.
And maybe none of that's true,
And that's okay too.
Wherever you are,
Just feel the body breathing itself.
Nothing to change,
Nothing to do.
Observe.
Trust this rhythm.
Trust that this is your life force.
It's rhythmic.
It's supportive.
Your breath is a place to ground.
It's always with you.
Allow yourself a few more moments.
Gently noticing the rhythm of your body breathing.
As we move toward closing,
Please know there is no need to rush.
Take your time.
And let's begin to cultivate a sense of gratitude,
Whatever that means to you.
Internally honoring this time you have taken for yourself.
The beauty of your physical form.
The rhythm of your breath.
The simplicity that can be found in the present moment.
As that feels complete,
Tune into your body.
Sometimes it can be nice to begin with wiggling fingers and toes.
Possibly stretching.
You know what you need.
Take a few moments.
You're welcome to remain lying down.
But if you choose to and it feels supportive,
You may like to come up to a seated position.
If the eyes are closed,
Allow them to stay closed.
Begin to envision the space you are in.
Tune into the sounds you might be hearing.
And when you feel ready,
Allow the eyes to open.
Thank you for taking time with me.
I hope this practice was supportive to you.
And I hope you have a wonderful rest of your day.
Be well.
Thank you.
