Let's begin a calming body scan meditation.
Find a quiet,
Comfortable place to sit or lie down.
Close your eyes if that feels comfortable to you.
Take a deep breath in through your nose,
Hold for a moment,
And exhale slowly through your mouth.
Let's begin with breathing.
Focus on your breath.
Notice the sensation of the air entering and leaving your body.
If your mind starts to wander,
Gently bring your focus back to your breath.
Let's move to feet and toes.
Shift your attention to your toes.
Notice any sensations,
Warmth,
Coolness,
Tension,
Or relaxation.
Slowly move your attention to the soles of your feet and up to your ankles.
Take your time.
Let's move up to your lower legs and knees.
Move your focus to your lower legs.
Feel the sensations in your calves and shins.
Notice any areas of tension or relaxation without judgment.
Continue to your knees,
Observing how they feel.
Let's move to your upper legs and hips.
Shift your attention to your thighs.
Notice the sensations here.
Move your focus to your hips and pelvis.
Fill the points of contact with the chair or floor.
Let's move to your abdomen and lower back.
Bring your awareness to your abdomen.
Notice the rise and fall with each breath.
Shift your focus to your lower back.
Observe any sensations,
Whether they are tense or relaxed.
Let's move to your chest and upper back.
Move your attention to your chest.
Fill the gentle expansion and contraction with each breath.
Focus on your upper back.
Notice any tension or ease.
Let's move up to your shoulders and arms.
Shift your focus to your shoulders.
Feel any weight,
Tension or relaxation.
Move down your arms,
Noticing sensations in your upper arms,
Elbows,
Forearms,
Wrists and hands.
Pay attention to each finger.
Let's move to your neck.
Bring your awareness to your neck and throat.
Notice how they feel.
Observe any areas of tightness or ease without trying to change anything.
Let's move up to your face and head.
Focus on your jaw.
Let it relax.
Move your attention to your cheeks,
Eyes and forehead.
Notice any tension and allow it to soften.
Finally,
Bring your awareness to the top of your head.
Feel the sensations here.
Now take a moment to scan your entire body from head to toe.
Notice how it feels as a whole.
Embrace a sense of relaxation and peace.
Take a few deep breaths.
Inhale deeply through your nose and exhale slowly through your mouth.
When you're ready,
Gently open your eyes.
Take a moment to notice how you feel.
You've completed the body scan meditation.
Remember,
You can return to this practice anytime you need to focus,
Relax and refocus.
