Welcome to Knowing Clarity.
This is Anna and I will guide you through a breath and body scan meditation.
So finding a comfortable position,
Sitting on a chair or cross-legged,
Let the body be upright but still relaxed without stiffening.
You can close your eyes and take a few deep breaths and allow yourself to come back home to your body,
Arriving in this moment right here.
Begin by noticing your breath coming in and out of your body,
Wherever it feels more natural to you.
Maybe it's through your nose,
In your chest,
Feeling the expansion and contraction,
Or in your stomach area.
Just really simple.
Staying with your breath.
And if your mind wanders,
Just bring it back very gently.
And just breathe naturally,
Don't try to control your breath,
Let your breath lead you.
Now be aware of contact.
How your feet touch the floor,
How your body touches the chair,
How your arms and hands are resting on your legs or the armchair.
Can you feel the air around your body?
Feeling you're truly at home.
Breathing in and out.
Now let's start to pay attention to your forehead.
See if you can bring your breath to that area and try to relax the muscles there with each exhalation.
Now bring your attention to your eyes and the muscles around them.
Relaxing each time you breathe out.
Now your jaws,
And your mouth,
And your neck.
Just directing your attention and using your breath to release tension.
From there,
Move your attention to your shoulders.
What do you notice there?
Can you relax a bit more with the out breath?
Now move your attention to your upper arms and your elbows.
Now your lower arms,
Your wrists.
Just breathing in and out.
Now your hands and your fingers.
Feeling how they are positioned without looking at them.
Is there any tingling there?
Now move your attention to your heart area.
Feeling the sensations with the breath going in and out.
What do you notice there?
Remember to be interested.
To bring warmth to the sensations that you find.
Just allow them to be.
Just breathing in and out.
Now your stomach area.
Can you release any tension there with your breath?
Now your pelvic area.
Continue to notice any sensations and just let them be,
Feeling the breath in that area.
If there is tightness,
Just try to relax a little more with the help of the breath.
Now moving your attention to the thighs.
And to the knees.
And your lower legs.
Just staying with your breath there.
Moving your attention to the ankles and your feet and toes.
Now feeling the entire body,
Breathing in and out.
Feeling your breath going in,
Healing,
Nourishing your body and going out.
Releasing everything that you don't need.
To be recycled by the air around you.
Taking all the goodness in and releasing what's not necessary.
Just breathing in and out,
Feeling at home,
Feeling your entire body alive.
Taking a few more breaths like this.
And if you want,
You can continue to do the body scan.
If not,
Just take a few more breaths.
Bring your breath back to where it feels more natural to you.
Your stomach area or your chest or your nose and just feel the breath going in and out.
Very simple.
Now gently moving your toes and your fingers.
And gradually open your eyes.
And before you go on with your day or your evening,
Reflect on what arose for you during this meditation.
What was easy,
What was hard.
What thoughts,
Images,
Sensations arose for you.
Just take a few moments to reflect on that.
And I hope you have a wonderful day.
