To begin this short body scan meditation,
Get into a comfortable position.
You can sit on the floor or in a chair,
But it may be best if you lie down on your back.
Rest your arms gently at your side,
Palms facing up.
Heels touch.
If needed,
You can put a small pillow underneath your knees.
Once you are comfortable,
Notice that your body has become still.
Now take three long,
Slow,
Calming breaths.
Bring your attention to your feet.
How do they feel?
You may wiggle your toes.
Do your feet feel warm or cold?
Maybe you notice the sensation of your socks if you are wearing them.
Next,
Bring your attention to your ankles.
Do they feel stiff or loose?
You may move them in little circles if that feels comfortable.
Let your attention move up to your shins.
Is there any tingling or other sensations that you feel?
Now move around to the back to your calves.
Feel the pressure on the calf muscle if you're lying down on the floor.
Next,
Bring the attention to the knees.
Are they stiff or tight?
Examine everything with a child's eye without judgment and without bias.
Move up to the thighs.
You may feel the material of your pants or shorts.
Slowly wrap your awareness to the back of the thigh.
How does it feel?
What sensations do you notice?
Now bring your attention to your hips.
Are they stiff or loose?
You may try rolling your legs inward and outward to loosen up the joint.
Examine your body where it contacts the floor or your seat.
Is it tight or relaxed?
Do you notice any discomfort?
Feel free to gently shift your position if that helps you become more comfortable.
Guide your attention up to your lower back.
We commonly manifest stiffness here.
If it feels tight,
You may try to take a few breaths and breathe into the tightness.
See if doing so relaxes the muscles in your back.
Come around to the front in the area of your abdomen.
Do you feel bloated or hungry?
Or maybe you notice some noises of digestion.
Whatever you feel is okay.
Raise your awareness to your chest and back.
Notice it expand and contract as you breathe.
Maybe you can feel your heart beating in your chest.
Let your attention move upwards to your neck and shoulders.
This area is a common site where we manifest tightness or stiffness when dealing with stress.
See if you can gently relax the muscles.
Next,
Examine your jaw.
Does your jaw feel stiff?
If so,
See if you can let it soften.
Bring the attention up to your forehead and temples.
Are they tense?
You may even try opening and shutting your eyes a few times to try to relax the area.
Lastly,
Move your awareness to the top of your head.
Do you notice any tingling or other sensations?
Maybe you notice heat coming off the top of your head.
Just be aware of how it feels.
Now notice how your whole body feels.
If there is one area that is still tight or sore,
Examine it.
Breathe into it.
Move it to a more comfortable position.
You can lie here for as long as you need to.
Be mindful of what you feel.
Enjoy this relaxed state of awareness.
Be mindful of this moment.
Be mindful.
Be happy.
Be well.
