Hi there,
And welcome to our body scan meditation.
You may already be lying down,
Which is great,
Or if you're sitting,
That's okay too.
Now as we begin to scan the body,
Allow your mind to rest on the different body parts as I mentioned,
Observing,
Feeling,
And imagining releasing any stress or tension from these areas.
Begin by resting your attention on the soles of both feet,
Now the tops of both feet,
Both big toes,
Second toes,
Third toes,
Fourth toes,
And little toes,
Holding both feet in awareness and releasing any pain or tension here.
Now moving attention up to your right ankle,
Your left ankle,
Right calf,
Left calf,
The soft spot behind your right knee,
The soft spot behind your left knee,
Your right thigh,
Right thigh,
Right buttock,
Left buttock,
Right hip,
Left hip,
Holding both legs in awareness and letting go of any tension or tightness here.
Now moving your attention to your right abdomen,
Left abdomen,
Your right side waist,
Your left side waist,
Right upper stomach,
Left upper stomach,
The right side of your chest,
The left side of your chest,
Right collarbone,
Left collarbone,
Right shoulder blade,
Your left shoulder blade,
Holding now your entire torso in awareness and releasing any tension,
Tightness,
Or pain here.
Now moving your attention to your right arm,
The bicep,
Elbow,
Forearm,
Wrist,
Hand,
And fingers.
Now to your left arm,
The bicep,
Elbow,
Forearm,
Wrist,
Hand,
And fingers.
Holding both arms in awareness and letting go of any pain,
Tightness,
Or tension here.
Now moving your awareness up to your throat,
To your right jawline,
To your left jawline,
Right cheek,
Left cheek,
Right eyebrow,
Left eyebrow,
The center of your eyebrows.
And now to the crown of your head.
Holding your head in awareness and releasing any tension,
Perhaps at the eyebrow center or along the jawlines.
And now placing your entire body in awareness,
Releasing any leftover tension,
Pain,
Or stress from every fiber and cell of your being and letting it flow up,
Out,
And away from you.
Finally,
Placing a hand at your heart center,
Observe the heaviness and weight of your limbs as they begin to unwind and relax.
Feel your body releasing tension and settling further into the surface below you.
Thank you for practicing with me today.
