Welcome.
In this practice,
We will guide the mind gently into the body,
Helping it release tension and return to a state of peace and balance.
The body scan meditation is a powerful practice that reconnects us with the physical body.
Throughout the day,
We often disconnect from our internal sensations,
Our breath,
Our muscles,
Our nervous system.
The body scan helps restore that connection.
It can reduce stress,
Calm the mind,
Relax the muscles,
And increase awareness.
By observing the body without judgment,
We can activate our natural ability to self-regulate,
Heal,
And find comfort from within.
Find a comfortable position laying down.
Choose a space where you won't be disturbed for the next several minutes.
Allow your arms to rest alongside your body,
Palms facing up if that feels natural.
Let your legs relax and gently open.
Make any small adjustment you need in order to feel supported.
And gently close your eyes.
Slowly place one hand on your chest and the other hand on your belly.
Begin to bring your attention to your breathing.
Feeling the belly gently rise and exhaling,
Feel the chest softly fall.
And exhaling,
Feeling the chest release through a gentle exhale.
If thoughts appear,
Just acknowledge them.
Bring your attention to your physical body.
The body being supported by the surface beneath you.
The gentle flow of blood.
We begin to slowly scan the physical body within.
And while moving your awareness through the body,
Notice any sensation,
Areas of tension,
Neutrality,
Or ease.
Let's start by focusing the attention at the top of the head.
The scalp.
The forehead.
The cheeks.
The jaw.
To the shoulders.
The eyes.
Wrists.
And fingertips.
We can now travel down through the chest and to your stomach area.
Any sensation.
Areas of tension.
Neutrality.
Now gently bring your attention to an area where you sense discomfort or tension.
It may be subtle or strong.
Wherever your body calls your awareness.
That area with no judgment.
And as you bring your awareness deeper into this area,
Begin breathing into the sensation.
Creating space around the discomfort.
And when you exhale,
Softening,
Allowing.
Creating space around the discomfort.
And exhale,
Softening,
Allowing the release.
And you can continue for a few moments at your own pace.
Allowing yourself to relax.
To release the discomfort.
Anytime you exhale.
Repeat these affirmations in your mind.
Tension.
You may begin to feel gentle waves of relaxation expanding all over your body.
Sometimes strong enough to create goosebumps.
Let these waves release any remaining stress.
Allowing your body to soften.
And to be fully relaxed.
Stay with this for a few moments.
Support it.
A deep sense of peace.
Come back to the here and now.
Become again fully aware of the surface beneath your body.
Notice the room you are in.
Begin gently awakening the physical body.
By moving the toes.
The fingers.
Stretch the arms overhead.
Side to side if you feel like.
Give the body one long stretch.
One final deep breath in through the nose.
And exhale with an open mouth.
Letting go of any remaining discomfort.
And whenever you are ready.
You can open your eyes.
And fully come back to the here and now.
Thank you for joining this body scan meditation.
Sending you love from my heart.
