Take a moment to get in a comfortable position,
One where you can find stillness and ease.
Decide for you in this moment if it feels better to close the eyes or keep them open.
Today's meditation will be a brief body scan giving us the opportunity to check in with ourselves and our bodies.
Take an opportunity to notice the natural rise and fall of your chest and stomach.
With each and every inhale we welcome ease and with every exhale letting go of any tension.
Collectively we can take a breath,
Taking a deep inhale through the nose and then exhale sighing out the mouth.
Taking this breath again,
A steady slow inhale through the nose and exhaling out the mouth.
Take a moment to notice where you're holding any tension in the body.
Bring your awareness to the top of your body.
Taking a moment to soften the space in between the eyebrows,
Then slowly moving our awareness to the jaw.
Maybe you unclench the teeth and drop your tongue from the roof of the mouth.
Shifting this awareness to the shoulder area,
Letting the shoulders drop away from the ears,
Noticing any pain,
Tightness or discomfort you may be feeling here.
Shifting the awareness to the arms,
Noticing if they feel heavy,
Maybe they feel neutral.
Slowly shifting our awareness to the stomach,
Noticing any sensations you feel.
Maybe the stomach is full,
Empty or making noises.
Noticing how with every breath we take the stomach grows as we inhale and falls with each exhale.
Shifting our awareness to the lower body,
Noticing the points in which the body is connecting with the ground underneath of you.
Noticing any sensations you have here in the lower body,
Knee pain,
Tightness,
Discomfort or neutrality.
Taking a moment here to find stillness and bringing our awareness back to the present moment.
Taking a moment here to take one more collective breath together and with the inhale inviting ease and on the exhale releasing any tension.
One more collective breath,
Taking an inhale through the nose and exhale sigh it out.
