Welcome to this body scan meditation.
I invite you to sit comfortably.
Feel free to use the back support.
Once you find yourself settled in it,
Just try to close your eyes.
Follow my voice and try to observe how you're breathing.
Without making any changes in your breath,
Just noticing how it is right now.
How it is today.
Let's take a breath together,
Inhale.
Open your mouth and exhale.
Bring our awareness to the top of our body.
Noticing the skull region,
Relaxing the face muscles,
Relaxing the eyelids,
Your nose,
Your lips.
Relax your tongue and relax your jaw.
Scanning further down through the neck and the shoulders,
Keeping the attention there as you breathe in,
Breathe out,
Allow it to relax.
Bringing attention to your chest and your shoulder blades,
Breathe in together again,
Breathe out.
Bringing awareness towards your ribs and your elbows,
Breathing in,
Breathe out.
Bringing awareness further down to your fingertips,
To your wrist,
To your palm and your waist.
Together a beautiful breath in and a beautiful breath out.
Bringing awareness to your hips,
Finding your hips getting heavier,
Letting it surrender and melt to the floor,
To the mother earth.
Breathe in,
Breathe out.
Bringing awareness further down through the thighs,
Through the knees.
Breathing in together,
Breathing out.
Going further down to the calf,
To your shin,
To your ankle,
To your toes.
Breathe in,
Breathe out.
Relaxing the soles of your feet,
Having that gravity pull towards the mother earth and the energy lift towards the universe,
Sustaining this physical self in this cosmos and breathing through this flow.
Gentle movements in your toes and your fingertips,
Gentle awareness in your shoulders and your neck and slowly bring yourself back into this present.
Take your time to open your eyes and give this moment to notice the things that are surrounded by you,
Acknowledge its presence,
Embrace and accept.
Thank you so much for practicing with me and I hope you have a lovely day ahead.
Namaste.
