Body Scan For Those Who Care For Others

This meditation was created especially for caregivers and those who find it hard to fit self care into their day. This quick body scan will allow you to connect with your body and identify any areas of tightness or stress that might be easily over looked. Give yourself just 5 minutes to care for yourself.

Transcript

Hello,

Thank you for joining me for this body scan meditation.

My name is Jenny.

Let's settle in.

First I invite you to make yourself comfortable.

Really comfortable.

Maybe that's lying down or sitting up on a cushion or pillows.

And when you're comfortable,

Let's observe our breath.

No need to change it,

Just notice it.

And when you're ready,

Close your eyes.

As we move through this body scan,

I invite you to focus on any area where you might be feeling some tension.

If you would like,

Stay with that area a little longer.

Send some soothing breaths to it.

And when your mind wanders,

Gently come back to your breath and wherever your body needs your attention.

Let's begin with the crown of your head.

Breathe in and soothe.

Moving down your forehead,

Your ears,

Your eyes,

Your jaw.

Breathe in and soothe these areas.

Continue down your neck and your shoulders,

Your upper back,

Chest,

And as you breathe,

Soothe these areas using your breath.

Move down your abdomen to your lower back.

Now bring your attention to your hips and pelvis.

Breathing away any tension or discomfort.

Continuing to move down the body to your glutes,

Your thighs,

Your knees.

Now feel your calves and your ankles.

Breathing all the way down to your feet,

Your toes,

Even the bottom of your feet.

Now,

On your own,

Work your way back up your body.

Breathing and soothing any areas of discomfort,

Tightness,

Or tension.

When you reach back at the crown of your head,

Take a moment to feel your entire body.

Breathing in relaxation and breathing out any tension.

When you are ready,

Start to bring some movement back into your body.

Maybe wiggle your fingers and toes.

Maybe some light stretching,

Neck rolls.

Start to notice the space around you,

Bringing yourself back.

And when it feels right for you,

Open your eyes and take in the calm you have created.

Thank you so much for joining me for this body scan meditation.

And remember,

You have access to this at any time on your own.

All you need is your breath.