5 -Minute Body Scan For Presence (with Gentle Rain Drops)

Come home to your body. In this short practice, we explore the landscape of the present moment through physical sensation. By gently directing our attention from the crown of the head to the soles of the feet, we release held tension and cultivate a sense of inner spaciousness. A simple, effective tool for anyone looking to settle the nervous system and practice the art of being "here."

Transcript

Welcome to this Awareness of the Body guided meditation to help you deeply relax your body and mind. You can practice either sitting or lying down. Choose whichever position suits you so you don't have to move too much and of course at any point if you have to move just do so. Let's start with taking gentle and slow inhalation through the nose and then sigh it out through the mouth. Feel this deep relaxation. At this point you may close your eyes but it's fine if you prefer to keep them open. Now bring your entire attention to the top of your head. Focus on the top of your head and then slowly start to move your awareness away from the top of your head around your entire head moving to your forehead, Eyebrows and eyes, Space in between the eyes, The nose, Cheeks, Lips and jaw. Become aware of your chin. Now move your attention to your ears and down your neck to your shoulders, Upper arms, Elbows, Forearms, Wrists, Palms and fingers. Move your attention now back to your neck and from there down along your torso, Your chest and your upper back, Shoulder blades and your ribs, Front and back, Your belly and the middle back, Lower parts of your belly and your lower back, The entire spine. Moving now to your hips and the pelvic bowl, Buttocks, Moving down to your legs, Front of your thighs and the back of your thighs, Your knees, Front and back, Shins and calves, Ankles, Top of your feet, Soles of your feet, Your toes. Become aware of your big toes, Full awareness of your big toes and now spread your awareness across your body and become aware of your entire body. Become aware of your breath, The movement of your body as you breathe. Feel your breath. Now become aware of the meeting points of your body and the surface underneath you. Become aware of those meeting points and again the entire body. Now start to externalize your senses by listening to the sounds coming from the distance. Just listen and then visualize yourself doing this practice. To finish, We will again take a slow breath through the nose and sigh it out through the mouth. You may open your eyes now, Letting the world in. Thank you so much for practicing with me today. I wish you a wonderful day ahead.