My name is Dr.
Christiana Wolff and this is a 15 minute guided body scan meditation So you can do this meditation either lying down or sitting you could even do it standing up And we will start by bringing attention to the feet and then go all the way up to the head And We are not looking for any particular sensations This is just a check-in with whatever is already here in this moment Now starting by bringing attention to your feet in this moment Feeling the contact that your feet are having with the floor or the bed Maybe feeling into the individual toes Maybe feeling into the individual toes Noticing the position of your feet Position of your feet Then moving to the ankles and lower legs Again maybe feeling Position,
Temperature,
Fabric against the skin,
Pressure And in this practice we're not thinking about a body part.
We are feeling it from within And then knowing that numbness counts as a sensation so sometimes we just can't feel a Particular area of the body and that's completely normal But we are paying attention as if there was something to feel And now moving on to the knees and thighs Feeling into the knees and thighs And then also into the hip joints Where your legs are connecting with the trunk And now seeing if you can feel any of the joints And now feeling if you can feel any of the joints And now seeing if you can feel into your entire legs from the hip joints all the way down to your toes And if you like you can imagining to be breathing down your legs So using the breath as a guide for the attention And then letting go of the legs and now bringing the attention to your lower trunk The trunk below the belly button And the pelvis and the part of the spine And maybe feeling your belly rising and falling And then feeling the body moving And maybe feeling your belly rising and falling with the breath here or not So again we are not making up any sensations And then moving the attention to the upper torso So above the belly button or the stomach and rib cage And again feeling into the movement of the breath here in the chest rising and falling And from here moving the attention all the way down into your hands Feeling into your hands You can ask yourself how do you know you have hands without looking?
And then moving the attention to the wrists and forearms And again maybe feeling a touch of the body Or any other part of the body here Position And then moving on to the elbows and upper arms And then moving the attention to the upper arms And then also to the shoulders,
Feeling into your shoulders And then moving the attention to the upper arms And then feeling into your entire arms from the shoulders into the fingers And if that works for you,
Imagining to be breathing down your arms into your hands And then letting go of your arms And now moving the attention to the neck and throat And then moving the attention to the upper arms And then to the head And then to the head And then to the head Feeling the jaw The mouth with the teeth and the tongue inside The cheeks and the nose The eyes The forehead The entire face The sides of the head with the ears The bottom of the head with the ears The back of the head And the top of the head And now opening to include the entire body,
Your whole body in this moment Lying here,
Sitting here,
Standing here And if that image works for you,
Imagining to be breathing from the crown of your head all the way down into your toes and up and out again Just allowing the breath to flow freely in and out like the waves on the beach Nothing to do,
No one to be right now And now as we're coming to an end of our short body skint,
Allowing yourself to wiggle your fingers and toes And then stretching and moving the body in any way at once And then opening your eyes if you had them closed and moving on with your day And then opening your eyes if you had them closed and moving on with your day And then opening your eyes if you had them closed and moving on with your day Thank you.
Thank you.
