Welcome to this 10 minute body scan meditation.
We know on a level we are afraid of exploring within ourselves.
For fear we might find pain within our bodies or thoughts that can derail us.
Mostly we fear the unknown of what we can't see or manage.
So in today's meditation we will be asking to befriend the mind and set it on a task of a body scan to remain curious and receptive to what is currently going on in our bodies.
Our minds are such a powerful tool so when coming into our body we must learn to have gentle curiosity as we focus on the muscles of the body and releasing tension so we can relax the body and mind.
So I will guide you through this body scan,
A practice I use to help in becoming more attuned and more intimate with my own body.
I'm going to invite you to come to a seated upright position,
Strong spine and soft chest,
Bringing your eyes to a gentle close.
Just notice and feel your breathing,
Letting it anchor you down into your body,
Into your belly,
Into your heart and into this moment.
Beautiful inhale in through the nose and a slow exhale out through the mouth.
Remember the more you connect to your breath the more your mind will begin to slow.
Another beautiful nourishing breath in here through the nose and a slow exhale out of your mouth.
Just taking a moment now to bring your awareness to the top of your scalp,
Just noticing any sensations here on your head.
Taking your awareness now towards the forehead,
Softening the eyebrows,
Taking your attention down the bridge of your nose,
Your jaw unclench,
Your cheeks are softening,
Your tongue resting heavy in your mouth.
Become aware of your neck,
The right side of your neck and the left side of your neck.
Taking your awareness now here towards your shoulders.
Sometimes we can carry tension there,
So just breathe in and exhale out,
Releasing any tension here in the shoulders.
Taking your awareness now down the right arm,
The elbow,
The forearm,
The wrist,
Hand and fingers.
Taking your awareness now down your left arm,
The elbow,
The forearm,
The wrist,
The hand and fingers.
Taking a moment to notice the temperature of the air around you,
Breathing along and slow breaths.
Bringing your awareness now here to your chest,
Taking a moment to send a message of love here to your own being.
Feel some gratitude here for your presence.
Taking your awareness now down towards the hips,
Down your left thigh,
Knee,
Calf,
Ankle,
Feet,
All the way into the toes.
Taking your awareness now down your right thigh,
Knee,
Calf,
Ankle,
Feet and all the way into the toes.
Taking a moment here to send a few conscious breaths to your whole body,
This overworked engine,
Allowing it to rest here for a few minutes.
And now I invite you to take a hand.
And place it here on your heart center.
Taking a moment to invite this mantra into your heart.
Dear body,
I bow to you and honor your great powers and the tireless work you do for me.
Thank you for being a fortress of strength for me.
You are my ally,
My friend and I love you.
Taking another minute just to sit here in this space,
Feeling your body as one harmonious system.
Thank you for being a fortress of strength for me.
You are my ally,
My friend and I love you.
With this body scan meditation,
Understand you're bringing your body,
Your mind,
Your breath and your spirit into unity.
Just gently bringing your awareness and your attention now back into the body.
Just gently wiggling your toes,
Gently moving your legs,
Your fingers,
Doing a beautiful big shoulder roll,
Taking a nice deep breath and opening up your eyes.
Have a beautiful day.
