Hey,
Welcome to this body scan meditation that will also help to regulate your nervous system.
My name is Amanda.
I'll be guiding you through practice today.
If you haven't done so already,
Please find a comfortable seat or supine position with support under the legs and the head.
If you're cold,
Go ahead and grab a blanket and at any point if you feel uncomfortable,
Please make adjustments as needed.
Now place your hands on your belly.
We'll begin with a few intentional breaths.
Notice the steady flow of air coming in and out of your body.
As you breathe in,
Feel the lungs fill.
With your breath out,
Release all the air.
Inhaling deeply,
Exhaling fully.
Continue breathing like this for the next three breaths.
Release any control of the breath and return to a natural,
Steady pace.
When you're ready,
Allow your hands to release heavy at your sides.
Now shift focus to your head and gently nod it from side to side as you find comfort.
Find stillness with the head.
Shift focus to your face.
Gently scrunch your nose and release it a few times.
Now allow your mouth to open wide and the jaw to drop heavy.
As your mouth closes,
Take a deep breath in and a full breath out.
Moving focus down the neck and throat to the chest.
Feel your chest rise and fall with each breath.
Allow the shoulders to drop heavy on your mat or towards the ground.
Releasing tension here and down your arms as they rest heavy.
Notice your forearms,
Wrists,
Hands,
And your fingers resting at your sides.
You might wiggle your fingers as you focus on the hands.
Take a deep breath in and a full breath out.
Find stillness once more and shift your focus to your center.
If you notice any tightness in your stomach or core,
Gently allow it to soften.
Notice your belly rise and fall with each breath.
Shifting focus to your back,
Starting at the upper back,
Slowly scan down the spine to the lower back.
Feel your back against the ground as you take a deep breath in and a full breath out.
Make your way down to your hips.
Notice any tension sitting in this area.
With each exhale,
Release any remaining tension.
Moving focus down the legs as they rest heavy on your mat.
Notice your thighs,
Knees,
And feet all the way down to your toes.
You might wiggle your toes as focus lands on the feet.
Finding stillness,
Take a deep breath in and a full breath out.
Now take awareness to the entire body.
Feel the points of contact on your mats,
Bolsters,
Blankets,
And knee support.
Notice any sensations flowing through the body.
Take in sensations in your mind as well as physical sensations.
Acknowledge these sensations and gently allow them to pass.
Come back to your breath.
Take a deep breath in and as you exhale,
Part your lips and sigh it out.
When you're ready,
Slowly bring awareness back to your body.
Finding some gentle movements,
Starting with the fingers and the toes.
Moving up through wrists and ankles,
Give them a twirl.
Find some softness in the elbows and the knees as you bend and expand.
Take the arms up overhead,
Reaching fingers and toes in opposite directions for a full body stretch.
Hug your knees into your chest,
Taking a moment of gratitude.
Gratitude for showing up for yourself and caring for your mind and your spirit.
Give yourself a hug.
Then gently roll onto your right side.
When you're ready,
Push up into a seat.
Flutter the eyes open,
Allowing any light to enter.
Thank you for joining me in practice.
I hope you feel good in your mind and in your body.
Thank you.
