My name is Dr.
Christiana Wolff,
And this is a five minute guided body scan meditation.
You can do this body scan in any posture.
So lying down is fine,
Sitting up,
Or even standing.
Starting by bringing the attention to your feet in this moment,
Noticing the contact with the floor,
Or maybe the bed,
Then moving attention to the ankles and lower legs.
Just a brief check in.
And if that works for you,
You can imagine to be breathing into the different areas of the body.
So using the breath to guide the attention there.
And remember,
We are not looking for any particular sensation.
We are just showing up for whatever is already here.
So just a brief check in.
Now moving the attention to the knees and thighs.
Again,
Maybe posture,
Pressure,
Temperature.
And then the hips and pelvis,
Lower abdomen.
Maybe feeling the belly rising and falling with each breath or not.
And then the trunk,
The entire abdomen,
And the chest.
Feeling the movements of the breath here with each inhalation and exhalation.
And moving to the shoulders,
Feeling into the shoulders in this moment.
And from here,
Moving the attention all the way down into your hands,
Feeling into your hands,
All the sensations in your hands.
And then moving to the feet,
And moving into the feet.
And then moving into the feet.
And then moving into the feet.
And then moving to the wrists and forearms.
And then the elbows and upper arms,
Feeling into any sensations that might be here in this moment,
And from here,
Moving the attention into the neck and throat.
And then into the head,
Feeling the jaw and the mouth,
The cheeks and the nose,
The eyes and the forehead,
The sides of the head with the ears,
Back of the head,
And the top of the head.
And then opening the awareness to include your entire body right now,
Feeling the whole body.
And if you like,
Imagining to be breathing from the crown of your head all the way down into your toes and up and out again.
And then moving to the feet,
And moving into the feet,
And up and out again.
Allowing yourself to be breathed for a moment.
Nothing to do,
No one to be.
And then when you're ready,
Starting to wiggle your fingers and toes,
And stretch,
Move the body in whatever way it wants,
And resuming with your day.
Thank you.
