Find a comfortable position,
Whether you're sitting in a chair or laying down somewhere,
Just make sure you're not driving or doing anything active for the body scan meditation.
And once you're comfortable,
Close down your eyes and just start to notice your breath.
There's nothing to change,
There's nothing to do.
Just feel the air coming in,
Feel your lungs,
Your chest,
Maybe your belly expands,
And then feel the contraction as the air goes back out.
Another breath in and out.
If you can,
Breathe in through your nose and out through your mouth.
And just wherever you're at,
Feel the ground,
Whether it's on the bottoms of your feet or if you're laying down,
Supporting your whole body.
And bring your awareness to the top of your head.
And we'll do a lot of noticing throughout this body scan.
So just notice if any sensations,
If any feelings come up.
Again,
Nothing to change,
We're just being curious.
And start to move down to your eyes,
Noticing if there's any tension or stress there.
And maybe seeing if you can just consciously let it go.
And move down to your jaw.
If you feel tension,
You might be gritting your teeth and not even noticing.
Just see if you can relax it a little bit.
And sometimes it helps to push the tip of your tongue to the roof of your mouth.
That can help loosen things up there a little bit sometimes.
Moving down through your neck and out to your shoulders.
Let's take a deep breath here.
Inhale through your nose.
And as you exhale,
Just let it all go.
If you're sitting,
Maybe let your shoulders come down a little bit.
If you're laying down,
Just let the weight of the floor support you and let your shoulders sink in.
Continue down into your chest.
If you're feeling any stress or anxiety,
Let's breathe through it.
So inhale and exhale.
Imagine you're inhaling into your chest or your heart space and exhaling anything you don't need.
Take another breath here.
Move down through your stomach,
Noticing if you feel any stress.
If you have digestive issues,
Maybe take a breath here.
Again,
In through your nose and out through your mouth.
Moving down to your hips.
We hold a lot in our hips,
So you might notice something.
You might not notice anything,
And that's okay too.
But again,
If you are feeling a tightness in your hips,
Just let the chair,
Let the ground support you and just relax.
Continue down your legs,
Through your knees and into your lower legs.
Just letting them feel heavy,
Letting the ground support you.
And finally,
Into your feet.
If you're seated in a chair,
Put your feet flat against the ground.
If you're laying down,
Just let your heels relax.
Take a few more breaths here.
You can stay here a little longer if you'd like,
Or start to wake your body up.
Wiggling your fingers,
Wiggling your toes.
Move your head from side to side.
Stretch your arms,
Stretch your legs.
And when you're ready,
Open your eyes and slowly sit or stand up.
