Hello,
This is Paul and I'd like to welcome you to this body scan meditation.
This type of meditation is great for training your mind to become more open and accepting,
And even compassionate with your sensory experiences.
Over time when practiced regularly,
You'll become more self-aware,
The present and relaxed.
People also notice improved sleep,
And even this style of meditation can help you to become less self-critical.
Which all sounds great,
Right?
So let's get started.
So let's begin by taking a moment and to just allow your body to settle into a comfortable position.
You can be seated or lying down.
You might like to close your eyes and just allow your shoulders to drop a little and soften.
Taking a nice full deep breath into your belly.
And a long slow breath out.
Bringing your attention into your body.
Notice the feeling of the weight of your body on the chair or the floor.
And as you're breathing,
Just notice how your chest and abdomen expand to allow that beautiful fresh air to enter.
Just notice what sensations you might be aware of.
And as you exhale,
Just bring awareness to the stillness and notice the sense of relaxation that's occurring.
Now bring your attention to the top of your head.
Noticing any sensations in your scalp.
And down the back of your head.
Down the sides of your head.
Cross into your face.
Notice your jaw.
And just breathe into it if you find that you're holding some tension there.
Allow your face to be soft.
Relaxing the muscles around your eyes and your mouth.
Breathing in.
And that slow breath out.
And now notice your neck and your throat.
Letting any tension go.
Notice your shoulders and all the way down through your arms to your hands.
Feel any sensations as you allow your tension to move from your shoulders down into your upper arms,
The elbows,
The forearms,
Wrists,
Hands,
Fingers.
Noticing any tightness,
Any temperature sensations.
Notice what the fabric of your clothing feels like against your skin.
Feeling to breathe in and a slow breath out.
Now bring your attention to your chest and your abdomen.
Feeling the movement of your chest or your belly as you breathe.
And now bringing your attention to your stomach area.
And just notice if your stomach might feel tense or tight.
And just letting it soften.
Breathing into it and letting it soften.
Noticing what's there.
No judgement.
And now notice the upper back and lower back.
And as you're breathing,
If you're holding any tension there,
Also just letting that release.
And now moving your awareness down through your hips and pelvis down to your legs.
Notice in your thighs,
Your knees,
Calves and chin,
Your ankles,
All the way to your feet and your toes.
Notice the sensations in your feet.
There might be a pulsing or a buzzing,
Coolness,
Warmth.
How do they feel against the floor?
As you continue breathing in and out,
Now noticing the whole body from the top of your head all the way down to your toes.
Staying with a sense of the whole body for a few more breaths.
And as we close,
Continue remaining aware of your body as best you can.
As you finish with a full deep breath in and a nice long deep breath out.
To integrate this practice into your daily life,
You might like to practice generous listening with someone today.
So when in a conversation,
Place all of your attention on that other person.
Being present in your body,
Listening with your ears and your heart.
Thank you.
