Welcome to this body scan meditation.
Finding a comfortable position,
Either seated or lying down,
And gently closing the eyes.
Taking a moment to settle into the body and relax.
Throughout this practice,
We'll be bringing the attention to different parts of the body,
Cultivating a deep sense of mindful awareness.
Bringing the attention to the breath,
Taking a deep breath in,
And exhaling and releasing any tension or distractions from the body and mind.
Becoming present in this moment,
Allowing the body to relax,
Surrendering the support of the surface beneath the body,
Feeling the weight of the body sinking into the ground and being grounded in the present moment.
Shifting the attention to the feet,
Noticing any sensations in the toes,
Noticing sensations in the soles of the feet and the heels,
Observing any areas of tension or tightness without judgment,
Simply observing and acknowledging the sensations.
Taking a deep breath in,
And on the exhalation,
Imagine sending the breath and the awareness to the feet,
Inviting a sense of relaxation and ease.
Now shifting the attention to the lower legs,
Noticing the sensations in the calves and shins,
Being aware of any areas of tension or discomfort,
Allowing the breath to gently flow into this area,
Bringing a sense of relaxation and relief.
Exhaling and imagining releasing any tension or tightness in the lower legs,
Allowing them to relax completely.
Shifting the attention to the knees and thighs,
Noticing any sensations,
Whether they're warm,
Cool,
Tight,
Or relaxed,
Observing the movement of the breath in this area,
Bringing gentle awareness to the knees and thighs.
With each exhale,
Inviting a sense of softening and releasing any tension or tightness in the thighs and knees,
Allowing them to relax fully.
Bringing the attention to the hips and pelvis,
Noticing any sensations in this area,
Any points of contact with the supporting surface,
Observing any tightness or ease in the hips and pelvis.
Breathing out,
Imagine any tension or tightness in the hips and pelvis melting away,
Leaving a sense of openness and relaxation,
Expanding the awareness to the abdomen and chest,
Noticing the rise and fall of the breath in this area,
Observing any sensations or movements,
Whether they're subtle or pronounced.
With each exhale,
Allow the abdomen and chest to soften and relax,
Inviting a sense of spaciousness and ease into this area,
Bringing the attention to the hands and arms,
Being aware of any sensations in the fingers,
Palms,
Wrists,
And forearms,
Noticing the position of the hands and the weight of the arms,
Exhaling and imagining any tension or tightness in the hands and arms dissolving,
Allowing them to rest in a state of relaxation and comfort,
Bringing the awareness to the shoulders and neck,
Noticing any sensations in this area,
Any points of tension or release,
Being aware of the movement of the breath gently flowing through the shoulders and neck.
With each exhale,
Inviting a sense of ease and relaxation in the shoulders and neck,
Allowing any tension to melt away,
Shifting the awareness to the face and head,
Noticing any sensations in the cheeks,
Jaws,
Temples,
And forehead,
Observing any areas of tension or relaxation,
Being aware of the breath flowing through the nostrils,
Exhaling,
Imagining the face and head softening,
Releasing any tension,
Allowing the facial muscles to relax completely,
Gently bringing the attention back to the breath,
Feeling the gentle rise and fall of the chest,
Taking a moment to acknowledge the entire body from head to toe in a state of relaxation and mindful awareness,
Knowing that you can return to this body scan meditation whenever you need to cultivate a deeper sense of connection and awareness within the body.
When you're ready,
Gently open the eyes,
Carrying the sense of mindful presence and relaxation with you as you continue the day.
