This body scan meditation is designed to improve awareness and create a deeper connection between mind and body.
You can either choose to lie down or sit comfortably.
Let your arms be comfortable,
Maybe by your side,
On your belly or in your lap.
Let your feet be hip width apart if that feels ok.
Taking a couple of deep breaths in through the nose and out through the mouth,
Allowing the body to soften on the out breath.
Becoming aware of the points where your body makes contact with the floor.
Feeling the weight of your body supported by the surface beneath you.
Bringing awareness to your belly.
Noticing the movement as the breath flows in and out of your body.
Feeling the natural rise and fall,
Effortless,
As if the body is just breathing itself.
Now beginning the body scan.
As you become aware of different areas of the body,
You may notice tension,
Discomfort or pain.
See if you can allow any tension to soften and if it doesn't,
Just let it be.
Bringing a kind awareness to any thoughts or feelings that arise from the sensations and understanding that as long as you're breathing,
There's more right with you than wrong with you.
So becoming aware of your right foot.
Noticing any sensations,
Maybe temperature,
Tingling,
Aching.
Noticing where the foot makes contact with the floor.
Feeling the heel.
The arch.
The ball.
And toes.
What does your right foot feel like from the inside?
Bringing awareness to move up your right leg.
Ankle.
Calf.
Right knee.
Thigh.
Expanding your awareness to the whole of your right leg.
Now,
Moving deep into your right hip.
You might notice that there are areas that you can't sense or feel and that's fine.
Simply observe that this is your experience right now.
Now becoming aware of your left foot.
Noticing any sensations within the foot.
Sensing where the foot makes contact with the floor.
Feeling the heel.
Arch.
Ball.
And toes.
What does your left foot feel like from the inside?
Moving up to your left leg.
Ankle.
Calf.
Shin.
Knee.
Moving up to your thigh.
And expanding your awareness to the whole of your left leg.
Now moving deep into your left hip.
Observing your experience in the present moment.
Moving to any sensations,
Thoughts or emotions.
Now becoming aware of your buttocks.
Sensing where they make contact with the floor.
Sensing deep inside the pelvis.
Then moving up to notice any gentle movement in your abdomen.
Becoming aware of any movement in the rib cage.
Noticing any sensations in your heart.
Now allowing awareness to move to your back.
Lower back.
Middle.
Upper back.
Sensing where the back connects with the surface.
Expanding your awareness to your shoulders.
Noticing any tension.
Remembering that we're not trying to change or pass judgement on your experience.
It is what it is.
See if you can just allow it to be.
Now allow your awareness to flow down your right arm.
Through your upper arm.
Elbow.
Forearm.
Right wrist.
Palm of the hand.
Back of the hand.
Noticing any sensations within the right hand.
What does the hand make contact with?
Now allowing your awareness to flow down your left arm.
Through your upper arm.
Elbow.
Forearm.
Left wrist.
Palm.
Back of hand.
Noticing any sensations within the left hand.
What does the hand make contact with?
Now allowing your awareness to travel up to the neck and throat.
Being open to any sensations,
Thoughts or emotions.
Feeling into your mouth.
Your jaw.
Lips.
Where's your tongue resting?
Is there any sense of taste?
Moving to your nose.
Feeling the sensation of air moving in and out.
Is there any sense of smell?
Now allowing awareness to rise up to your face.
Noticing the expression on your face.
How does your forehead feel?
Noticing the little muscles round the eyes.
The eyes themselves.
Letting awareness expand to the whole head.
Not trying to change anything.
Just noticing what's happening right now.
Now letting your awareness bathe the entire body from head to toe to fingertips.
Feeling the whole body connected.
Noticing and cradling all sensations,
Thoughts and emotions as they pass through.
If your mind wanders,
Bring it back gently and with compassion to your body as a whole.
Observing the sensations passing through,
Moment by moment.
Now letting your awareness bathe the entire body from head to fingertips.
Noticing and cradling all sensations as they pass through,
Moment by moment.
And now,
As we come towards the end of the body scan,
Beginning to wriggle fingers and toes.
Maybe stretching your arms over your head.
Sensing your whole body alive and awake.
And now slowly opening your eyes.
Taking a moment to sit quietly.
And then moving on with your day.
Maintaining this heightened awareness and sense of connection.
