Welcome to body scan meditation.
Begin by beginning to deepen your breath.
Inhaling through your nose and exhaling through your mouth.
Feeling your belly with breath as you inhale and as you exhale it all out,
Feeling your lungs releasing the air.
Find yourself in a comfortable seated or lying down position or even standing if that's where you're at in the moment.
We're going to start with our toes and slowly scan up our body,
Bringing our awareness to each body part and recognizing with no judgment if there's any tension,
Pain or emotional holding in those areas.
All the while inhaling deeply and exhaling deeply through your nose.
Starting at your toes,
Maybe give them a wiggle.
Coming up to the front of your feet,
The backs of your feet,
Your ankles,
Shins,
Calves,
Your kneecaps,
The backs of your knees,
Your quads and hamstrings and the sides of your thighs.
Taking a little extra moment to pause on your right and left hip,
Just noticing if there's any tension that needs to be released there.
Your pelvis,
Buttocks,
Low back,
Navel point.
Pausing and taking another deep inhale and exhale.
Your mid back,
Right and left rib,
Between your shoulder blades,
Your breasts or your chest,
Your shoulder blades,
Your breast plates,
Right and left shoulder,
Right and left bicep.
Fronts and backs of your elbows and your forearms,
Palms of your hands,
Backs of your hands,
All ten fingers.
Getting yourself back up to your neck,
The nape of your neck,
Your chin,
Lips,
Cheeks,
Nose,
Eyes,
Your forehead,
Right and left ear,
Your temples,
The back of your scalp and the top of your head.
Taking a big,
Big inhale,
Holding your breath at the top and exhaling through your nose.
Feel how connecting with each part of your body and giving it a voice connects you deep into what's happening in your skin.
And then allow yourself to bring your mind back to any of those areas that had extra tension,
Emotion or discomfort and set intention to release whatever it is your body is holding onto to create more flow,
More breath and more space in your body.
And when you feel ready,
Take a deep inhale,
Breathing in all the air and exhaling it all out,
Bringing your awareness all the way from your toes to the top of your head,
Sinking into your body and knowing in every cell of your being that you have everything you need in this moment.
You are exactly where you need to be and that your body has all the answers.
Sat Naam.
