Welcome to this five-minute body scan meditation.
Start by finding a space where you won't be disturbed by the outside world and get into a laying down position.
So start by laying flat on your back,
Legs a little bit distant from each other,
Arms away from the body and palms facing up.
If you want to you can get a blanket,
Some pillows,
Something to cover your eyes with to really get deep into this quick body scan.
So if you need to you can pause,
Get your palms,
Get comfortable and get ready.
And when you find yourself in this laying position,
Gently closing down your eyes and move your awareness from the external world to your internal space.
And just spend a moment observing how is your inner world right now.
Become aware of your breathing,
The air that's coming in and out through your body and observe the natural rhythm of your breath.
Now move your awareness to the top of your head,
Down to your forehead,
Your eyes,
Your cheeks,
Both ears,
Your nostrils,
Move your awareness down to your mouth,
Inside of your mouth,
Your tongue,
Your jaw,
Relaxing in the jaw,
Your neck and throat,
Shoulders,
All the way down through your arms,
To your fingertips.
Move your awareness to your chest,
And your belly,
Your hips,
All the way down through your legs,
Down to your toes.
Now become aware of the back of your body,
The back of your body that's being supported by the ground beneath you.
See if you can become aware of the whole right side of your body,
Your right leg,
Right arm,
Right side of the stomach,
Of the chest and your head.
Now switch your awareness to the left side of your body,
The left leg,
Left side of the stomach,
Chest and left arm.
Left side of your head.
Now become aware of your whole body,
And move your awareness to your internal space again,
And observe how is it here in this moment,
After this quick body scan.
Become aware of the surroundings around you,
All the sounds and the room that you're laying in.
Gently start to awaken your body,
Move the toes,
Your fingers,
Your head,
Maybe even give yourself a little bit of a stretch.
Maybe even give yourself a nice body stretch.
And when you're ready,
Gently open your eyes and come back.
