To begin this mini meditation on the body,
We bring our attention into the body with a nice long in-breath.
We invite the attention to come maybe into the chest where you can feel your lungs expanding or into the center of the abdomen to feel it expanding.
Just take a few long deep breaths.
As you take these breaths,
Really try to feel your entire body as it breathes.
Now we'll just feel into the different parts of the body one by one,
Inviting our attention into those parts and inviting the mind really to rest in that part of the body to feel into it as fully as possible and to invite that part to relax.
So we begin with the head and we can feel into the crown of the head and the scalp.
Any sensations there of maybe a breeze on the head or warmth or coolness.
We feel down into the face.
We invite the muscles of the face to relax,
Especially those muscles around the eyes and in the jaws.
We just invite them to let go of any tension.
We feel into the back of the head,
The back of the scalp.
We invite the back of the head to relax.
We imaginatively even invite our brain to relax.
Now we feel down into the neck and throat.
We invite that region to relax.
We feel into our shoulders and we invite them to relax.
We feel into both upper arms,
Inviting them to relax.
We feel into the lower arms,
Inviting them to relax.
We feel through the wrists,
Into the hands and the fingers,
We invite all of that just to relax.
We return the attention up to the chest and the upper back,
Inviting that area to relax.
We invite the attention into the abdomen and the mid-back,
Inviting them to relax.
We invite the attention down into the center of the abdomen,
Into the lower back.
We invite them to relax.
The attention flows down into the hips and the pelvis,
The buttocks.
We invite that whole region to relax.
The attention flows into the upper legs,
The thighs,
Inviting them to relax.
Flows to the knees into the lower legs,
Inviting them to relax.
It flows down through the ankles into the feet and toes,
Inviting them to relax.
If you'd like to stay with this meditation a little longer,
You can just check in with these various parts of the body,
Feeling into which ones might have tension,
Checking into what the different sensations are.
If you'd like to just rest with that sensation of contact between maybe the ground in your feet or the chair or cushion in your seat area,
You can just rest with that sense of contact now.
