Welcome to today's 5-minute body scan meditation.
This practice is an opportunity for you to slow down,
Bring awareness to your body,
And cultivate healthy self-care habits.
Find a comfortable position,
Lying on your back.
Let your body feel supported by the ground beneath you as you extend your legs and arms out by your side.
Close your eyes and take a deep breath in,
Allowing your belly to expand.
Exhale slowly,
Letting go of any tension.
Take a moment to check in with yourself.
Before we drop into the body,
How is your mind?
What distractions of the day have you brought onto the mat with you?
As we begin to take our focus from our mind into our body,
You can thank those thoughts and slowly let them drift away.
If thoughts come back into your present awareness during this meditation,
That is okay.
That is normal.
You can thank them and promise them that you'll return to them in a time where you have the present awareness to use those distractions as a productive motivator rather than something that causes you stress or anxiety.
As we drop into the body,
Bring awareness to the top of your head.
Notice any sensations here.
Are there any areas of tension or tightness?
Simply observe this without any judgment.
Allow your forehead to soften,
Your temples to relax,
And the space between your eyebrows to gently release.
Take a deep breath in.
As you exhale,
Feel the muscles in your face soften.
Let your jaw relax,
Your tongue rest comfortably in your mouth,
And your lips part ever so slightly.
Now bring your awareness down to your neck and shoulders.
Feel the weight of your shoulders dropping away from your ears and into the floor.
If you notice any tightness,
Send your breath to that part of your body.
Continue now bringing your awareness to your arms.
Start with your upper arms,
Then your elbows,
Forearms,
Wrists,
And finally your hands and fingers.
Pay attention to each part as you breathe slowly,
Allowing each area to relax and unwind.
Take a moment here to pause and acknowledge how caring for yourself in this present moment makes you feel.
You are giving yourself this time to slow down,
To listen to your body,
And prioritize your well-being.
Now shift your awareness to your chest and heart.
Feel the rise and fall of your breath.
Imagine that with every inhale you are breathing lots of love in,
And with every exhale you are letting go of what is no longer serving you.
Feel your ribs expand as you breathe deeply.
Notice how your lungs fill with air and your chest gently softens as you release the breath.
Now bring your attention to your abdomen,
To your belly.
Is there any tension here?
Are you holding your breath or clenching your stomach?
Let your belly soften and imagine that every nourishing breath is an acceptance of how your body is right here,
Right now.
Now slowly move your awareness to the lower back and hips.
Notice any areas of discomfort or tightness.
Softening with each breath,
Releasing any tension,
And feeling your lower body as heavy and grounded.
As you move your awareness down through your thighs,
Knees,
Calves,
And ankles,
Feel the sensation of each area and let your breath gently guide you into a sense of release and relaxation.
Arriving at your feet,
Feel them resting comfortably.
Notice the contact they make with the surface beneath you.
Are they warm or cold,
Tense or relaxed?
Allow your feet to soften,
Knowing that you are giving your entire body the care it deserves.
Take a few deep breaths here,
Fully present in your body.
And when you're ready,
Gently begin to bring your awareness back to the room.
Wiggle your fingers and toes,
Stretch your body as needed.
And as you're ready,
Slowly start to flutter your eyes open.
Remember,
Self-care is an ongoing practice,
And you've just taken a small but meaningful step towards nurturing yourself.
Carry this sense of mindfulness with you as you continue with your day,
Knowing you are worthy of love and care.
Thank you for taking the time to slow down and check in with your body.
You are worth the time and attention.
Have a wonderful rest of your day.
