Welcome to this easing body scan meditation.
I invite you to take on a comfortable seated position.
Ideally with your back straight,
Your legs touching the floor,
And your hands falling heavily in your lap.
If you prefer,
You can also lay down.
If you feel like this might be right for you right now,
Take the moment to lay down and make yourself comfortable,
Making sure that your lower back is not strained,
And that your hands are lying by your side,
Palms facing up or down,
Whichever way is more comfortable for you.
Before beginning with the practice and closing our eyes,
I invite you to take a moment to really soak in your surroundings.
Look around you in the room.
What can you see?
What sounds can you hear right now?
And just become aware of where you are right now in space.
And also time.
Is it morning?
Is it evening?
What is the lighting like outside?
And as we're slowly encouraging you to become more present,
Take your attention from the external world to your body now.
Just feel your body either being sat on the chair or lying down.
And make the conscious decision to turn your attention inwards for a few minutes now.
So take a deep breath in.
And when the exhale comes,
Just slowly close your eyes.
And notice the pattern of your breathing.
How the in breath and the out breath just come and go.
And you pay attention to the movement that your breath creates in your body.
Almost like catching a wave.
Inhale,
Exhale.
Take a moment to check in with yourself.
What is it that made you decide to meditate right now?
And allow yourself with every out breath to really begin to soften around the edges.
Just a little bit more and a little bit more.
And as you soften,
Just try to become more gentle.
And to release any sort of judgement or label that you might place on yourself or your body or your emotions and your experiences.
We're just here in this safe space to just observe.
To just observe our aliveness.
Take another deep breath in.
And I will very slowly point to different parts of your body.
Starting from the top of your head all the way down to your feet.
And every time I mention a different part of your body.
I encourage you to take a deep breath in.
Pay attention to how that part of yourself feels right now.
Any sensations,
If it's tingling,
If it's numbness.
Any sort of quality of that experience.
It might be to do with temperature if you feel like there's a warmth in that area.
Or some chills.
Whatever it is,
Just pay attention to it.
And then when the exhale comes,
Just allow yourself to soften each area one by one.
So we begin with the top of our head.
And with our scalp.
Breathe in.
Notice how does your head and scalp feel.
And then soften them.
Next,
Pay attention to your forehead.
Your eyes.
The corner of your eyes.
Your cheeks.
Your upper lip.
Your lower lip.
And the corner of your mouth.
Release the tension in your jaw.
And gently sweep your attention.
Your throat neck.
Chest.
Your shoulders.
Elbows and wrists.
And hands.
And every one of your ten fingers.
And slowly move back to the shoulders.
On your chest.
Your abdomen.
Your belly button.
Softening your internal organs.
Moving down to your hips.
Your shoulders.
Your thighs.
Your knees.
Remember to breathe in.
Notice the sensations associated with the area.
And try to soften it.
Moving down to your calves and shins.
Your ankles.
Your feet.
And your toes.
Take a deep breath here.
And now we're going to return back to the top of our head.
Still following the technique of paying attention.
And softening.
See if you can soften your body parts even more.
Even further.
So again pay attention to your toes.
Your feet.
Your ankles.
Your calves and shins.
Your knees.
Your thighs.
Soften your hips and your pelvis.
Take a deep breath here.
Move up to your belly.
Your abdomen.
Your chest.
And your shoulders.
Take a deep breath here again and just drop your shoulders.
Away from your ears.
And now move your attention down your arms.
Your elbows.
Your wrists.
Your hands.
And your fingers.
And then come back up through your wrists.
Your elbows.
And your shoulders.
Move up to your throat and neck.
Pay extra attention to how your throat feels.
If you feel like there is any tension around here.
If there is anything you left unsaid.
And you soften your throat.
And your neck.
Move up to your face.
Your jaw.
Your lips.
Your tongue.
Feel your cheeks.
And soften your cheeks.
And your eyes.
The corner of your eyes.
And your eyebrows.
Especially the place in between your eyebrows.
Next focus on your forehead.
And slowly come back up to the top of the head.
Like you're just closing a zip full of your attention.
And now because we paid attention to each and every body part.
I want you to take a step back and just pay attention to your entire body.
Your entire form.
And soften it.
Please take the time to stay here a little longer if you need to.
If not just offer gratitude for yourself for showing up here today.
And slowly come back to the room.
Open your eyes.
Again being aware of your body.
Its positioning in time and space.
The things you see in your room.
And the things you hear.
Thank you very much for listening.
I hope you have a lovely day.
