Hi there,
And welcome to our body scan meditation.
I hope you've already found a cozy and comfortable space where you can spend the next few minutes in quiet.
This practice is best done with your eyes closed,
If that's supportive for you.
During the scan,
You'll guide your mind over your body.
And focus on the various body parts as they're mentioned,
Noticing any sensations that may arise for you.
If your mind wanders during practice,
Just gently redirect your attention back and resume where we are.
Let's begin.
Begin by bringing your awareness to the top of your head.
Now move your attention to your forehead.
The bridge of your nose.
Your cheeks.
To the space just above your top lip.
To both lips.
To your tongue and how it feels inside your mouth.
Now to your chin.
The throat.
Your whole collarbone.
Now move your attention down to your chest.
The entire ribcage.
To the belly button area.
The whole pelvic region.
Now to the front of your thighs.
Your knees.
To both shin bones.
Both ankles.
The tops of your feet.
To both big toes.
Second toes.
Third toes.
Fourth toes.
And little toes.
Holding all 10 of your toes in awareness.
Now,
Bringing your awareness to the bottom of your feet.
Noticing the feeling of your feet resting on the floor.
Moving your attention up to your calves.
The soft area behind your knees.
To the back of your thighs.
Your buttocks,
Your lower back.
Middle bear.
To both shoulder blades,
Feeling any sensations here.
Now move your attention to both shoulders.
The upper arms.
Elbows.
Both forearms.
The wrists,
To the back of your hands.
To the palm of your hand.
Holding both thumbs in awareness.
Your pointer fingers.
Middle fingers.
Ring fingers.
And little fingers.
Holding all ten fingers in awareness.
Now,
Holding the entire body in awareness.
Thank you for practicing with me today.
