Hi,
My name is Adriana DeFazio and this is a body scan meditation.
Body scan meditations are an opportunity for us to come back into our bodies by bringing our awareness to different sensations from the top of our head down to the tips of our toes.
With each body part that's mentioned,
I invite you to bring your awareness there and notice any different sensations that you may not have noticed before.
This can be tightness,
Dullness,
Or even comfort and ease.
The idea here is to simply notice and become more aware than we normally would in our average life.
Body scan meditations are helpful to do at the start of one's practice and can be done sitting on a chair,
On a cushion,
Or even lying down.
To start off,
I invite you to take a tall and comfortable seat.
If you're seated on a cushion on the floor,
I invite you to place your hands palms down on tops of your thighs.
To either gently close your eyes or rest your gaze about three to five feet in front of you.
Let's begin at the top of our body.
Bring your awareness to your scalp.
Relax and release any tension that may have accumulated here.
Awareness washing over your forehead,
Eyebrows and temples,
Over the delicate skin around your eyes,
Nose,
Cheeks,
And ears.
Noticing any sensations here and relaxing,
Releasing any tension that you may find.
Awareness washing down further over your jaw,
Mouth,
And chin,
The front of your neck,
The back of your neck,
Rolling over your shoulders,
Chest,
And heart.
Awareness washing over your upper back,
Your upper arms,
And elbows.
Releasing,
Softening,
Letting go of tension.
Awareness washing over your lower arms,
Your wrist,
The tops of your hands,
The palms of your hands,
Your fingers.
Relaxing and releasing any tightness or tension.
Awareness washing down your chest,
Ribs,
And belly,
To your middle and lower back.
Noticing any sensations that are present here.
And then inviting a sense of release,
Relaxation,
And tenderness.
Moving down through your hips and thighs,
Noticing any sensations in this lower part of your body.
And then relaxing,
Releasing any tension.
Awareness rolling over your knees,
The back of your knees,
Shins and calves.
Moving its way through your ankles,
The tops of your feet,
Soles of your feet,
And toes.
Again,
Bringing your awareness to any sensations that are present in this part of your body.
And then seeing if you can release,
Relax,
Even further.
Coming into a 360 degrees full body awareness of your physical presence,
Form,
In this moment.
Right now.
Your body as a whole now,
Letting go of any tension,
Holding or tightness.
Resting in this full body awareness for a few more moments.
And then in your own time,
You can slowly open your eyes,
Raise your gaze,
And conclude your meditation practice.
Thanks so much for joining me for this short body scan meditation.
I hope it was supportive to you,
And I look forward to meditating with you again soon.
