Welcome to the body scan meditation.
Today we'll be using mindfulness to mentally scan our bodies with a gentle and open awareness.
Starting from the toes and slowly moving up to the head.
The goal here is not to change anything but simply to notice what is present without judgment.
Begin by lying down on your back or sitting comfortably whichever you prefer.
Close your eyes and allow your body to relax into the surface beneath you.
Take a deep breath in and slowly exhale.
Do this a couple more times just noticing the natural rhythm of your breath.
You don't need to change your breathing,
Simply allow it to flow naturally.
During this meditation it is normal for your mind to wander so don't worry.
When you notice it has just gently bring it back to the sensations in your body.
Now gently bring your awareness to your toes.
Notice any sensations you may feel like warmth,
Coolness or tension.
Simply observe.
Allow this awareness to expand to the soles of your feet,
The top of your feet and up into your ankles.
Take a moment to be present with any sensations here without trying to change them.
Now shift your attention up to your lower legs,
Your shins and your calves.
Feel the sensations,
Perhaps the contact with the floor or the lightness in the legs.
Move your awareness slowly to your knees and thighs.
Notice any tension or relaxation in your thighs and let it be as it is.
Next bring your focus to your hips and lower back.
Take your time here.
As you move your awareness to your belly,
Feel how it rises and falls with each breath.
Let your attention rest here for a few breaths.
Moving upwards slowly to your chest,
Feel the rise and fall with your breath.
Notice is there any tension,
Or not.
Now turn your attention to your arms,
Starting from your fingertips.
Moving up to your wrists,
Forearms and shoulders.
Notice any heaviness or relaxation,
Tension or warmth,
Just observe.
Finally focus on your neck and head.
Notice any tension in your jaw or forehead.
Soften the space around your eyes.
Take a few deep breaths here,
Feeling your entire body as one.
Whenever you're ready,
You might like to start to move a little.
Wriggle your fingers and toes.
Maybe stretch a little in your neck and shoulders.
Then in your own time,
Slowly open your eyes and bring your awareness back to the room.
Thank you for participating in this body scan meditation.
Remember this practice is about cultivating awareness of your body without the need to fix or change anything.
You can return to this exercise anytime you feel disconnected or overwhelmed.
Regular practice,
Even when you're feeling fine,
Will have a positive effect on the body and on the mind by changing the stress responses in the brain,
So you can expect to feel better and better with each session.
Congratulations on choosing now to take care of yourself.
Thank you for joining me in mindfulness.
