Brief Body Scan

This is a guided meditation that will lead you to greater connection with your body, using breath and body to increase body awareness, relax, and center on an intention for whatever you choose to engage with next in your day.

Transcript

Welcome.

So come into a comfortable position.

You can close your eyes or lower your gaze,

Whatever feels right for you.

And just start by taking a few deep breaths and noticing what it feels like to bring breath in and out of your body.

So slowly shifting from our external world back into our internal experience.

So go ahead and bring your awareness to the top of your head.

And just scan your head,

The back of your eyes,

Your jaw,

Just loosening,

Relaxing any areas of tension.

Breathing into the space created and then exhaling out.

Breathing in and exhaling out any tension.

Coming down to your neck and shoulders.

Breathing in and exhaling out any tension.

Noticing your arms,

Letting them be happy,

Maybe wiggling your fingers.

Breathing into your chest,

Your torso.

Exhaling out.

And then doing the same to the back,

Your spine.

So allowing for 360 awareness of your body.

Coming down to your pelvis,

To your seat on the chair.

And then down to your legs,

Your upper legs,

Breathing in.

Softening the muscles down to your lower legs.

Exhaling out tension.

And lastly down to your ankles and toes.

Maybe you want to wiggle your toes a little bit.

Now bring your awareness to your heart center.

Just taking some breaths into your heart.

And calling to mind your intention to coming to this class.

What brought you here?

Allowing that to be present.

When you're ready,

You can go ahead and open your eyes.