Welcome.
Today I'm going to guide you in a body scan meditation.
We'll be taking a rotation of consciousness around the body and I invite you to turn your intention within and listen to the body.
Find a comfortable seat or lay down for this meditation.
Taking time to ease yourself into position.
If you are seated plant your feet and connect to the earth.
Allow the spine to be long,
The shoulders down away from the ears.
And let's start by centring our breath.
Taking some slow inhales and exhales.
Breathing in through the nose.
Holding at the top of the breath and then sighing out through the mouth.
And again in through the nose.
A little pause and just sigh all cares and worries away.
And once more in through the nose.
Pausing at the top,
Relaxing your features and sighing out through the mouth.
Take your attention now down to your right foot.
Feeling that foot anchored to the earth.
Notice the sole of the foot,
The top of the foot.
And draw your attention up through the lower leg,
The knee,
The thigh and up to the right hip.
Across the pelvis and down the left leg.
The left hip,
Thigh,
Knee,
Lower leg,
Ankle,
Top of the foot and sole of the head.
Envision both legs together,
Relaxing.
Bring your awareness now back up the body into the torso and up the front of the body,
The belly.
Inviting it to relax as you breathe steadily in and out.
Up to the chest,
The throat,
The back of the neck,
The shoulders.
And now down the right arm.
From the top to the elbow to the forearm,
Wrist,
Hand and fingers.
Allowing the whole of the right arm to relax.
Maybe the hand is resting on your thighs or at your side if you are lying down.
Let's travel our attention back up that arm,
Across the collarbone and down the left arm.
From the top to the elbow,
Forearm,
Wrist,
Hand and fingers.
Send relaxation into the whole of that left arm as you guide your awareness back up to the top of the shoulder,
To the throat and up into the head and face.
Trace a line up the back of your head to the crown of your head and from the crown down the front of your face to your eyebrows.
The space between the eyebrows,
The eyes.
Allow them to feel heavy.
The nose,
The cheeks,
Hollow and relaxed.
The mouth,
Lips,
Space between the lips,
The teeth,
The tongue soft and relaxed.
Maybe allow it to play along the back of the teeth.
And note the sensation in your mouth,
In your face,
In your head.
Invite your attention to wander into the back of your body,
Your shoulder blades,
Your spine.
And notice the energy in your torso,
In your arms,
Your legs,
Your entire body.
Notice sensations that are there,
Feelings,
Emotions,
Energy.
Just observing and acknowledging no judgement.
Now bring your awareness to your heart.
You might like to place a hand or both hands on your chest,
On your physical heart.
Notice your breath gently in and out through your nose,
In through the back of the heart and out through the front of the heart.
Take another couple of these heart breaths with me.
Breathing in through the back of the heart,
Breathing in peace.
Holding at the top,
Breathing out through the front of the heart,
Breathing out calm.
And again,
Breathing in through the back of the heart,
Peace.
And through the front of the heart,
Calm.
Listen to any words the heart might speak to you,
The heart's wisdom and guidance for the rest of your day.
And maybe set an intention here.
And if nothing comes to mind,
Just rest in quiet awareness,
Knowing that you have everything you need to face the day ahead.
Our meditation is complete,
Sending you much love and many blessings.
Namaste.
