Welcome to our body scan meditation,
Where you're invited to explore your physical and energetic self with curiosity and compassion.
Settle in and get comfortable.
Maybe you're seated or perhaps laying down.
Maybe you have some wiggles to shake loose as you begin to notice the support underneath you.
How rigid or soft it is.
Which part of your body is making contact?
Shifting deeper into comfort.
Maybe your eyes close or the gaze softens.
Perhaps you invite your next breath to come just a little deeper.
A little slower.
Hold it a second or two longer.
Before releasing it.
Open your mouth and let it go.
Just for this meditation.
Allow yourself the luxury to put down your mental to-do list and keep coming back here.
Be present with yourself.
With curiosity.
And with compassion.
Bring your attention to your toes.
Maybe you wiggle them.
Or notice how they feel in this moment.
Your awareness spreads across your whole foot.
Touching into the ankle.
Maybe you noticed something new.
Or different here.
Gently bringing movement here as well.
Now your awareness drifts through your shin,
Calf,
And eventually through the knee.
What is calling your attention here?
How does the smallest movement feel?
Awareness now wanders around your thigh,
Quads,
Hamstrings,
Circling them as you make your way up towards your hips.
Your hips touch pelvis,
Touch tailbone,
Eventually low back.
You're swirling attention through these places.
Spending a little longer wherever you feel called to.
Don't overthink it.
Be with the part of your lower body that's asking you to be.
Travel with your attention through the torso.
What can you feel here?
When is the last time you paid mind to your organs?
Showed them gratitude for all that they do.
This is an opportunity to say thank you.
If you so choose.
Climbing up through the heart space,
We've made it to your lungs,
Your heart,
And the basket of ribs that keep them protected.
What do you notice here?
How is bringing awareness shaping your experience in this moment?
Has anything shifted so far?
Carry on to the shoulders,
Traps,
And work down the arms,
Through the elbow,
Forearms.
Paws at wrists and hands.
Go back to anywhere you feel called in the upper body.
And spend some extra time there.
What's waiting for you.
Drift back at your own pace as we make our way to the next.
Throat.
How does this feel right now?
Can you notice the temperature at the back of your throat change as you breathe in?
Wander up through your skull,
Your face,
Ears,
Eyes.
What do you notice?
Finally,
Bring your awareness to the crown of your head.
Notice any sensation here.
Zoom your awareness out.
Hold your physical and energetic body within it.
And marvel at how many parts and systems come together to perform daily.
Even if these tasks feel imperfect or painful at times,
These systems are designed to carry you through one day to the next and always do their best.
Take notice of any shifts from the start of this meditation.
What feels new.
Different.
Softer.
More open.
Something else.
Allow yourself as much time as you need to come back to include your surroundings in your awareness.
The support beneath you,
The objects within view,
Nearby sounds.
Bring movement to wherever you feel called or take a while.
To rest just a little bit longer.
