Welcome to this guided body scan.
This is Megan and I'll be leading you through a basic mindful scan of the body.
This instrument,
This vehicle that we often take for granted or perhaps critique or compare and even if it's not negative,
Maybe we just don't always give our bodies the attention that they deserve.
So our goal is just to pay attention.
So find your comfortable position.
You could be sitting,
You can be propped up on a blanket or bolster,
Meditation cushion or even laying down.
Get comfy.
No need to be in any sort of unnecessary pain.
Start to soften the forehead,
The face,
The jaw.
Relax the shoulders down away from your ears.
Soften your gaze or close the eyes if that's comfortable for you and just start to notice your breath.
So just starting to pay attention to the breath entering the body,
Filling the body and pay attention to the breath leaving the body.
And just continue these breaths at your own pace.
Let them be slow and steady and gentle.
Just noticing the breath,
The anchor,
Air filling the body as you inhale and then leaving the body as you exhale.
So now we bring our awareness up to the crown of the head.
And just observe any sensations that might arise as you pay attention.
Gently drifting towards the forehead,
Ears,
The face,
Notice the back of the head.
Now tune into the throat.
You can go inside,
Go down through the throat,
The neck,
Just like you're gently dropping awareness.
Whatever you feel is perfectly fine.
There could be areas you don't feel and that's fine as well.
We're just curious.
We're just noticing.
Bring awareness down to the upper chest area,
Feel the breath,
Continue to fill the body as you move towards your shoulders.
And back around to the upper back.
Just noticing.
And throughout this,
I accept you,
Body.
Come back towards the shoulders and then move the awareness down the arms,
Starting at the top,
Coming down the arms,
Notice the elbows,
Forearms,
And then down the shoulders.
And then the arms and the hands,
Front,
Back,
Sides.
What do you feel?
Any subtle sensations,
Don't ignore them,
They count.
Bring the awareness back up through the arms,
Into the torso area,
Tune into the heart.
Front and back,
Sides,
Pay as close attention as you can.
What do you feel?
Move the awareness down into the abdomen area.
Just really tuning in,
There's so much going on in this beautiful body of ours,
We have all these organs,
Spleen,
Stomach,
Liver,
Intestines,
Just let your awareness float around,
Front,
Sides,
Back,
I accept you,
Body.
I thank you,
Body,
For all that you do.
Bring the awareness down into the hips and the pelvic area.
Again,
Just let it bounce around,
Be curious,
Notice.
Move down the legs,
Front,
Back,
Sides.
Notice what you feel,
Come into the knees,
Down the lower legs,
Into the ankles and the feet.
Bring all your awareness,
All your attention into the feet.
Now take a moment to send thanks,
To send gratitude and acceptance to the entire body,
Thanking it for all that it does,
This incredible instrument.
Every intricate part of it working,
Day and night,
Whether we pay attention to it or not.
And as hard as it may be,
If there are areas of pain,
We still work to accept and just to accept where we are,
Where the body is in this moment.
You might flutter your eyes open if they're closed,
Wiggle the fingers and toes a little bit,
Take a nice stretch,
Appreciating the body perhaps a tiny bit more by just simply sitting here with it,
Listening to it,
Paying attention.
Thank you for joining for this body scan.
