Good morning,
Everybody.
I invite you to join me for this morning time body scan meditation.
And let's begin by finding a comfortable seated position.
And that could be half lotus,
Full lotus,
Or laying on your back,
Perhaps.
Listening to this right when you begin the day.
And starting to bring your attention to the lower parts of your body.
Beginning with the toes,
The feet.
And noticing any sensations that are in those areas.
Breathing in.
And breathing out.
Beginning to scan up the body to your ankles.
Scanning up to the lower legs,
The calves.
Getting into the knees,
Noticing any tensions,
Sensations.
Breathing into those sensations.
And releasing,
Letting go,
Relaxing a little bit more into your posture.
Breathing in deeply into the belly.
And breathing out,
Scanning up into the upper legs.
Thighs,
Quads,
Glutes.
Breathing into any sensations or tightness that you feel.
And relaxing.
Sinking further into the seat below or the ground below.
Breathing deeply again into that lower belly.
And scanning from that area of the upper legs,
The pelvis.
And into the lower belly.
Noticing any sense of tightness,
Looseness,
Any sensations.
Breathing in.
Sending breath to loosen up that area.
And on the exhale,
Relaxing deeper into your seated position.
And on the next inhale,
Scanning up into the lower part of the abdomen,
The middle part,
The area of the diaphragm.
Expanding,
Noticing any sensations or tightness or looseness.
And bringing that back to equilibrium.
That breath is healing as we breathe into those areas.
And exhale,
Sink deeper into our meditative position or the ground below.
Inhaling again,
Scanning up into the ribs and chest.
Ribs and chest.
Expanding the ribcage,
Expanding the lungs.
And on that exhale,
Relax deeper into the ground or your seat.
Let's go one more time there.
Deep inhale into the ribs,
Lifting the chest.
Noticing any tensions and allowing your breath to relax those as you breathe out.
On that next breath in,
Opening up the upper chest into the clavicle,
Into the shoulders and neck.
Expanding.
And on the exhale,
Relaxing any tensions.
Surrendering that to the ground below.
Again,
Inhaling,
Scanning up the body into the area of the neck and getting into the face.
Noticing any tensions.
Breathing into those tensions and exhaling,
Allowing them to relax as you sink deeper into your seated position.
And inhaling,
Scanning to the top of the head.
Noticing any sense of tightness.
Inhaling,
Sending energy there.
Exhaling,
Relaxing fully into your seat.
Let's take one last scan of the entire body.
If there's any other sense of tightness,
To relax fully,
To surrender fully to the ground below.
Let it hold you.
Inhaling deeply,
Sending breath to those areas of tension.
And exhaling,
Relaxing further into your seat or the ground below.
And this is your time simply to just be,
Be as you are.
Enjoy the stillness of your body,
The stillness of your environment.
The stillness is healing.
And knowing that you can come back to your breath at any time,
You can come back to your senses,
Fully alive,
Fully awake,
Feeling the world around you,
Feeling your skin tingle,
Hearing the sounds of the world.
With a gentle smile on your face.
May you enjoy this beautiful life ahead.
Thank you for being here and may this peace,
Stillness continue throughout your days to come.
