Gentle Body Scan

Take a few minutes to slow down, settle, and check in with the body. In this gentle guided meditation we'll spend a few moments orienting to our space before shifting the focus to the breath, then allowing the attention to wander with curiosity through the body. This practice is suitable for anyone regardless of meditation history. (Please note that because there is no music you will hear my breath as well as the occasional swallow)

Transcript

Hello and welcome to this roughly 10 minute very gentle body scan. Thank you for joining me. My name is Ariel. Take some time to get yourself settled. Positioning your body in any shape that feels comfortable for you with of course the option of grabbing some pillows, Blankets, Anything to make yourself say even 5% more comfortable. As you are settling in allow your senses to open to the space around you. Noticing any sounds you may hear. Maybe taking some time to visually orient by looking around your space. Noticing anything you may smell. Noticing anything you may taste. And slowly allowing your field of awareness to shrink. And now perhaps noticing areas of touch. Noticing the feel of the air on your skin. Anywhere your clothes are touching the body, Where the body is touching, The chair beneath you, The bed, The floor, Whatever you're supported by. Simply noticing those sensations. No judgment, Not necessarily trying to change anything. Simply noticing. If you haven't already, If you'd like to, Softening the gaze or closing the eyes. If you find at any point that the mind has started to wander, Simply guide it back to your focus. Always the option of taking one or several deep cleansing breaths. And as you're orienting now more towards the body, Perhaps shifting the focus to the breath. And again, Simply noticing. Noticing is the breath coming in and out the nose, The mouth, Or both? Is the breath more in the chest or more in the belly? Noticing the different qualities of the breath. Is it long or short? Deep or shallow? Easy or labored? Taking this time to be curious, To explore. Noticing what is the breath in this moment? And the option to gently adjust the breath to maybe encourage it to be a bit longer. Maybe the inhale is a bit more full. And if it's comfortable, Gently encouraging the exhale to be even just slightly longer than the inhale. Knowing that you can shift your focus away from the breath at any time if it feels unsupportive. Staying with the focus on the breath for just a few more moments. And when you're ready, Only if you'd like, Gently letting your attention wander through the body. As we work our way through, Again, We're simply noticing. No expectations for what we think we should find or what we expect to find. Just taking note of exactly as you are in this moment. Letting the attention wander through the head, The face, The neck. Letting attention wander down through the shoulders, The chest, All the way down the arms to the hands and fingers. Letting attention explore through the back, The belly, And the whole torso. Being curious about what you may feel. Letting attention wander further still down through the hips, The butt, The groin. Slowly moving down the thighs, All the way down the legs, To the ankles, The feet, And toes. Continuing to let this wandering curiosity move through the body. Staying that feels interesting. Maybe sitting with any sensation that you've come across and exploring it a bit more deeply. Thinking about what it would be like, What qualities does it have, If you were to describe it out loud. Again, Knowing that the sensation simply is. It doesn't have to be something else. What it is in this moment is fine. All we're doing is noticing. Of course, If it feels unsupportive or overwhelming in any way, Letting the attention go to any area that feels supported. Whether that's a sensation in the body, Whether it's the breath, Or maybe even bringing a little movement into the body, A wiggling or rubbing of the fingers, To create a little sensation. Letting the attention wander to any last bits that feel they've not gotten quite enough focus yet, Or enough exploration. Only when you're ready, Exceptionally slowly, With great ease, Almost having a quality of laziness, Letting your other senses work their way back to your focus. Noticing sounds in the room around you, Ever so slowly, Fluttering open the eyes, If they were closed, Or bringing focus back to your gaze. Of course, Always the option for more deep breaths, A large stretch, Rolling out the shoulders, Neck, Wrists, Anything that helps to reorient you to this moment. Thank you so much for sharing this short practice with me. I hope to spend some time with you again soon. Have a wonderful rest of your day.