Finding a comfortable position to be in for this body scan.
A time for you to bring your full awareness to your body.
Closing down the eyes once you feel ready.
And beginning to feel the body.
Taking a deep breath in now,
Feeling the rise.
Taking a deep breath out,
Feeling the fall.
Allowing yourself to soften and settle into this moment.
Taking another deep breath in,
Feeling the rise.
And out,
Feeling the fall again.
Continuing to do these deep breaths on your own.
Watching and feeling the movement of your body with the breath.
And on each out breath,
Continue to soften and settle in to your meditation.
Returning your breath to its natural pace.
Feeling more relaxed and grounded.
Repeat the following words after me.
I am here for my body.
I will gently and lovingly move my awareness from the top of my head to the tips of my toes.
Be fully present with each part of my body.
Not allowing any negative criticism to take me away.
I am here for my body.
My beautiful body.
Now bringing your awareness to the top of your head.
Beginning your body scan.
What do you feel at the very top of your head?
No need to try and put it into words.
Just bring your full awareness to that point and be with it.
And then when you're ready,
Begin to move your awareness down.
Down to the forehead,
The eyes,
The nose.
Continuing to scan your awareness down your head at a slow pace,
Taking time with each part of your body.
What do you feel in each part?
Bringing your awareness now to your neck and shoulders.
What do you feel here?
Is there any tension?
If so,
Here and at any point in the body that you notice tension,
Gently invite some ease to these points.
Soften.
With ease and patience with yourself.
Not allowing negative criticism to take hold.
Be kind to yourself as you scan your neck and shoulder area.
Keeping your awareness with your body as you continue your scan down to your torso.
Moving from the chest and upper back down to your abdomen and lower back.
Choose to be with whatever you feel in this area.
Gently relieving any tension if necessary.
And let any distracting thoughts simply pass you by.
Now moving your awareness onto your upper arms.
Slowly scan from there to the tips of your fingers.
What do you feel?
What is present in your arms and hands?
Scanning down to your hips and bottom now.
Feeling the sensations present in this area.
If you're setting up,
Feeling the connection to the seat beneath you.
And then beginning to move down to your legs.
Moving slowly,
Scanning down.
Now at your knees,
Moving your awareness around each knee.
Being with all that is there.
And then moving down the lower legs.
Reaching the ankles now.
Staying present in your scan as you move down to the feet and toes.
If your feet are placed flat on the floor,
Feel the connection there.
And now expanding your awareness upwards.
Becoming fully aware of your entire body now.
All of the different parts and their current sensations.
Sitting completely present with your body in stillness.
Watch subtle movements such as the rising and falling with each breath move your body.
This is your body here and now.
Living,
Breathing,
Existing in this present moment.
Placing your hands over your heart space now.
And on each in-breath,
Think to yourself,
I love you.
And on each out-breath,
Think to yourself,
I thank you.
Sending these kind messages to your body with each in and out-breath.
I love you.
I thank you.
Feeling your body.
Loving your body.
Trusting your body.
I love you.
I thank you.
Continuing to do this on your own for the last few minutes of your meditation.
I love you.
I thank you.
I love you.
I thank you.
I love you.
I thank you.
And now,
Taking your hands and raising them high to the sky,
Take an audible deep breath in.
And let it all out.
Resting your hands back down.
And on your next in-breath,
Opening your eyes.
Take a moment to notice how you feel.
Do you feel more connected to your body?
Do you feel any better physically?
More at ease?
More comfortable within your body?
Whatever benefits you are experiencing,
Have gratitude for that and for yourself for showing up today for this body scan.
Wonderful work today.
I'm so proud of you for showing up for this body scan.
Taking a moment to become aware of the body.
Noticing or leaving any tension.
And just enjoying time in the present moment.
Have a wonderful rest of your day or night.
All the best.
Bye bye.
