Welcome to this short body scan meditation.
By shifting our awareness away from the mind and into the body,
We are able to temporarily move away from our ruminating thoughts,
Away from our to-do lists,
And we can focus instead on how the body is feeling in this moment.
This is a beautiful opportunity to connect to your body and to connect with how you are feeling.
So wherever you are right now,
Just gently closing down the eyes,
Whether you are seated or lying down,
Just making sure that you're comfortable and maybe taking this moment to just remove any wriggles and jiggles and unspent energy.
And we're going to bring our awareness to the breath.
And we're not going to change the breath,
We just want to focus on how it is moving through the body in this moment.
Noticing where the breath is entering the body,
Whether that be through your nostrils or through your mouth,
And then just feeling the movement as it comes in and then gently passes out again.
And then tuning in to the parts of the body that move with the breath.
Maybe you can feel your nostrils moving,
Maybe you feel your belly moving,
Expanding with the inhale and softening with the exhale.
And now I want you to bring your awareness to your toes,
Just noticing the big toes on each foot and then the next toe,
The middle toe,
The second from the end,
And your pinky toe.
Noticing the balls of your feet,
The arches of your feet,
Your heels.
Bringing your awareness to the tops of your feet that connect your toes to your body.
Bringing your awareness to the ankles and the intricacies of the ankle joint and shifting your awareness into your calves,
All the way up the front of your shin and the back of your calf,
Into the back of your knee,
Around the knee joint and your kneecap.
And then moving your awareness into your thighs,
Your inner thigh,
Your outer thigh,
The front of your leg and the back,
Moving into your buttocks and your hips and that beautiful sacral area.
And noticing where the sacrum connects with the spine.
And shifting your awareness into your lower back and around your waist,
Into your belly.
Up from your belly into your rib cage and diaphragmatic area and noticing if there is movement in this area from the breath.
And bringing your awareness to your rib cage that wraps all the way around into the back of your body,
Your middle back,
Your upper back,
Into your shoulder blades,
Your shoulders,
And down your arms,
Your biceps,
Triceps,
Into your elbow joint,
Your forearm,
Your wrist,
The tops of your hands,
The palms of your hands,
Your pinky fingers,
Your ring fingers,
Your middle fingers,
Your index fingers,
Your thumbs.
And then shifting the awareness all the way back up to the shoulders and down into your chest,
Seeing if you can tune in to the feeling and sound of your heartbeat.
And taking a moment to rest there in the heart space.
And then bringing your awareness up into your throat,
Into the sides of your neck,
The backs of your neck,
Up into your ears,
Into the back of your skull.
And then tracing your awareness all the way over the back of your skull,
Up to the top,
And down the sides to your ears.
And bringing your awareness from your ears into your face,
All the way down the jawline to your chin,
To your bottom lip,
Your top lip,
Into your nose,
Your cheeks,
The eye sockets,
And up in between your eyebrows,
Smoothing out any frowns that might be there,
And into your forehead,
And feeling the forehead soften as you slowly rest your awareness there in the area just between your eyebrows.
Taking a deep breath in,
Your belly expanding on the inhale,
And exhale to soften and let go.
And another deep breath in,
Expanding on the inhale,
And exhale to soften and let go.
Last one in together,
Expanding on the inhale,
And exhale to soften and let go.
And shifting your awareness back down to your heart space,
Placing a hand on your heart,
And taking a moment to give thanks for this beautiful body that you exist in,
This intricate machine,
This most magnificent invention.
Taking a moment to show gratitude for all of the parts that make your body whole and allow you to experience life through.
And when you are ready,
You can gently open your eyes and go out there and enjoy this day in your magnificent body.
Thank you so much for meditating with me.
My name is Kat Stott from The Physical Evolution.
Go gently into your day.
