Welcome to your meditation.
Please find a comfortable seating position.
Take a few breaths to arrive in your position,
Absolutely no rush.
Once you arrived in your seating position,
Slowly close your eyes and take a moment to come to absolute stillness.
Now slowly bring your attention to your head for the next minute.
Keep all your attention on your head.
Feel your head.
Experience your head.
Feel its weight,
The structure,
Anything.
Keep your attention on your head for the next minute.
Now slowly bring your attention away from the head and to the front of your upper body.
How does the front of your upper body feel like today?
Observe,
Experience and try and keep your attention on the front of your upper body for the next minute.
Now slowly bring your attention to your arms.
How do your arms feel today?
Experience and feel the structure of your arms.
Keep your attention on them for the next minute.
Now slowly bring your attention to your hands.
Without moving anything,
Slowly feel them,
Understand them,
Experience them.
For the next minute,
Keep your attention on your hands.
Now we're slowly moving to the back of your upper body.
Slowly bring your attention to anything that is from shoulders all the way to the buttocks.
How does that entire area feel like?
Experience your body.
Feel your body.
Keep the attention there for the next minute.
Now slowly move your attention to the pelvic area,
Your pelvis,
Your buttocks,
The front of your pelvis,
Your genitals,
Anything in that area.
Just bring your attention to it and feel it.
And for the next minute,
Keep your attention on your pelvic area.
Now we're slowly going to move to the legs,
Your upper legs and your lower legs.
What do they feel like today?
Experience them,
Their structure,
Their weight,
Whatever they feel like.
Don't judge it,
Just experience their physical sensation.
Keep your attention on them for a minute.
Now to complete your body scan,
Let's slowly move your attention.
What do your feet feel like today?
Usually you're standing on them with your whole weight.
Now you're just experiencing them.
Experience that body part.
Feel that body part.
Keep your attention on your feet.
Now very slowly bring your attention to your nose and your breath.
What does your nose feel like?
What does that physical sensation of your breath feel like in your nose?
Keep breathing and keep being aware of your breath and your nose.
Feel your head,
Your shoulders,
Your arms,
Your upper body,
Your pelvis,
Your legs,
Your feet.
Keep feeling them.
Keep being aware of them.
Experience them.
Slowly while you breathe and while you feel your body,
Open your eyes.
Keep being aware of yourself today during your day.
Ground yourself in your body.
This is the end of the meditation.
