Welcome.
This is Sarah from Becomes Zen Yoga and this is a quick body scan meditation.
Body scans allow you to build self-awareness of where you may be holding tension or stuck emotions within the body.
This body scan can be done any time of day or when you want to check in with yourself.
Start in a comfortable seated position,
Resting your hands in your lap.
When you're ready,
Gently close your eyes.
Take a couple of deep breaths and invite a sense of stillness into the body.
After your deep breaths,
Breathe at a normal and comfortable pace.
As we move through the body,
Become aware of any tension or emotions that may reside there and try to let them go.
Bring your awareness to the top of your head.
Soften the muscles around your eyes.
Release the jaw and allow the tongue to rest gently at the bottom of the mouth.
Moving down the throat,
Swallow and let it go.
Notice and release any tension held in the shoulders and neck.
Now bring this wave of warmth down the arms,
Passing by the inner elbows.
Feel it land in your palms and extend to the tips of the middle fingers.
Without judging or changing it,
Notice the quality of the breath.
Is it fast or slow,
Shallow or deep?
Release any tension in the belly and then bring your attention to the lower back.
Notice what it feels like now and on your exhale,
Allow it to release into the block,
Chair or ground beneath you.
Release the buttocks and feel the muscles of the thigh and hamstring.
Acknowledge how they support you throughout the day and then let it go.
Travel down to your knees,
Over your shins and around to your calves.
Bringing awareness to your feet,
The tops of your feet and wrapping around to the bottom.
Take a moment and place a hand on your heart.
Acknowledge and thank your body for all it does for you on a daily basis and for the wisdom it has given you today.
Take a few more deep breaths here,
Starting in the belly,
Expanding through the low ribs,
The upper ribs and exhale,
Let it go.
A few more like that.
Bring your awareness to the space around you.
Lick the lips,
Wiggle fingers and toes and when you're ready,
Gently open the eyes.
Thank you for joining me today.
This is Sarah with Becomes In Yoga and this has been a quick body scan.
