Welcome to your body scan meditation.
I like this practice because it helps us learn how to gently come back to our body.
The very thing that packs us through our days.
The very thing we ignore most of the time.
Let's find a comfortable position,
Seated or lying down,
Whatever feels best for you.
And allow your eyes to gently close if that feels safe.
Let's just begin by bringing your attention to your breath.
There's no need to change it.
Just notice the gentle rise and fall.
Inhaling and exhale.
Let yourself arrive here.
Now let's bring awareness to the top of your head.
Noticing any sensations or tension.
Just simply observing.
And slowly move your attention down to your forehead and your eyes.
And your jaw.
Softening as you go.
If you notice that you're holding anything,
Just simply breathe into that space.
And bring awareness to your neck and your shoulders.
Allowing them to drop away from your ears with each exhale.
Just let go.
Now gently scan down through your arms,
Your elbows,
Your wrists,
And your hands.
Not forgetting about our fingers.
Feeling gravity holding you here.
And draw your awareness to your chest and your heart space.
Notice the rhythm of your breath here.
Inhale.
Exhale.
Is there any warmth,
Tightness,
Or openness?
And just observing without judgment.
And shifting your focus to your belly.
Letting it rise and fall naturally with your breath.
As you soften here.
And scanning through your hips and your thighs,
Your knees,
Your calves.
Down to your ankles and your feet.
Feeling the connection between your body and the surface beneath you.
Notice the sensation on being held here.
Take one more slow breath.
Inhale.
And exhale fully.
And when you feel ready,
Gently begin to wiggle your fingers and your toes.
Bringing some movement back into your body.
Inhale.
And exhale.
And when you're ready,
Open your eyes.
Take a moment to look around.
Notice how you feel physically.
Emotionally.
And energetically.
This is your body speaking to you.
And just notice.
Be here with yourself.
