5 minutes body scan meditation.
Please find your comfortable position.
If you are sitting on a chair,
Have your feet flat on the floor,
Your spine upright,
Relatively straight but without forcing anything,
And you can let your hands rest on your lap.
Take a moment to adjust the position to make it comfortable,
Relaxed and also alert and dignified.
And when you're ready,
Slowly,
Gently close your eyes.
Take a couple of cleansing breaths,
Breathing through your nose if you can.
Slowly with control,
Inhale all the way into your belly,
Into your chest,
And then slowly exhale all the air out.
Again,
Inhale slowly with control all the way into your belly,
Into your chest,
And then slowly exhale all the air out.
Come back to your normal breathing.
And for the body scan,
I invite you to bring into it your full,
Kind,
Caring and non-judgmental tension,
Simply becoming aware of the sensations,
Of the absence of sensations in the different parts of your body.
Starting with the top of your head,
Bringing your awareness,
Your focus to the top of your head,
And feeling any sensations at the top of your head.
Now moving your focus,
Your awareness to your forehead,
And checking for any sensations.
Now focusing on your eyebrows,
Checking for any sensations there.
Your eyes,
Your eyelids,
Your nose,
Your lips,
Your tongue,
Your jaw,
Your ears,
The back of your neck,
The upper back,
The lower back,
Your belly,
Your chest,
Your throat,
Your shoulders,
Your upper arms,
Lower arms,
Your hands and your fingers,
Your thighs,
Lower leg,
Your feet and your toes.
Now coming back to the top of your head.
And now having a sensation of your whole body at once,
From the top of your head all the way down to your toes,
To your fingertips,
Have a sensation of your whole body at once.
And now slowly taking all the time you need.
Come back into the room where you are,
Connect with your breathing,
Feel the points of contact between your body and the chair,
Your feet and the floor,
Your hands and your lap.
You can wiggle your fingers,
Your toes,
Stretch if you feel like it,
And when you're ready,
Slowly gently open your eyes.
