Welcome,
And thank you for taking a moment for yourself today.
And also,
Thank you for choosing me as your guide for today's meditation.
When you're ready,
Find a comfortable spot,
Sitting,
Standing,
Or lying down,
With your back straight,
And begin to settle into a comfortable seat for today's practice.
Feel free to close your eyes or soften your gaze,
And begin to relax into your body and come into the present moment.
Soften your brow.
Relax your jaw.
Soften your shoulders,
Arms,
And hands.
Feel your seat at the floor beneath you,
And begin to slowly breathe in and out.
Continue to observe the breath slowly flowing in and out of the body.
In and out.
Be here in this moment.
Let go of anything that you did earlier or anything that you have to do later.
Just be here right now.
And continue to observe the natural flow of the breath.
In and out.
In and out.
Today,
We will do a body scan meditation to help bring you into the present moment.
Often,
With our many tasks and daily responsibilities,
We forget to be present and embrace the here and now.
When we learn to be more present in our bodies,
We can make it a priority to be more present when we face challenges in our everyday lives.
This awareness can help us see things as they are in the moment,
Acknowledge them,
And ultimately,
With practice,
Let them be.
As you breathe in,
Bring your attention to the top of your head and scalp.
And as you breathe out,
Notice any sensations that you may feel there.
You may notice a gentle buzzing feeling or a light sensation,
Or you may notice nothing at all.
Whatever you feel in the moment,
Just acknowledge it,
Let it go,
And come back to the breath.
In and out.
In and out.
Follow the breath.
From here,
Bring your attention down to your forehead.
Notice if you're holding any tension there,
Or if you feel any unique sensations.
Begin to release any tension.
And if you feel any sensations,
Just observe them and let them go.
And as you notice any sensations you feel,
Continue to follow the breath.
Bring your attention down to your eyes and the sockets where they rest.
Notice any tension that you may be feeling there,
And begin to soften.
Allow the breath to be present in areas where you feel tension.
And use the breath to soften these areas and let it go.
Bring your attention down to your nose and cheeks.
Release any tension that you may be feeling there.
And come down to your lips and jaw.
Begin to soften your jaw area.
Part your teeth,
But keep your lips closed.
And continue to follow the natural flow of the breath.
When you're ready,
Come down to your neck area.
Bring your attention there.
And begin to soften in that area.
Use the natural flow of the breath to release tension in each area and let it go.
Bring your attention to your shoulders,
An area where we often hold a lot of tension.
Begin to soften there.
Breathe into the shoulders and release.
Bring your attention down to your arms and your forearms.
Your hands and your fingers.
Soften the muscles there and continue to breathe.
Bring your attention back up to your heart center and your chest area.
Notice the rise and the fall of your chest as you continue gently breathing in and out.
In and out.
Begin to soften here as well.
Bring your attention down to your stomach and your abdomen.
Begin to soften here.
And continue to follow the natural flow of the breath.
Bring your attention down to your seat and your hips,
Another area where we often hold tension.
And notice any tightness here.
Notice where you may be holding on to tension unknowingly.
Use the breath to gently soften.
Just acknowledge your feeling and soften here.
Bring your attention down to your thighs,
Your knees,
And your shins.
Soften your calves.
Begin to acknowledge any tension you have here.
Breathe and begin to let it go.
Finally,
Bring your attention down to your ankles,
Your feet,
And toes.
And begin to soften here.
From here,
Scan your whole body and notice any areas where you may be holding tension.
And use the breath to gently acknowledge that tension and soften that area.
Continue to breathe and feel your body being here in the present moment.
Continue following your breath in and out.
In and out.
Starting with the breath and focusing the mind on the body can help bring you back into the present moment and allow you to be more present in your everyday life.
One of my favorite quotes about living in the present moment comes from Amit Ray.
It reads,
If you want to conquer the anxiety of life,
Live in the moment.
Live in the breath.
And as we come to the end of our practice,
Bring yourself back to the room around you.
Begin to slowly move your fingers and your toes.
And when you are ready,
Open your eyes.
Thank you so much for practicing with me today.
I hope this meditation allowed you to come into the present moment and to let go of anything that may have burdened you today earlier or that you may have to face later.
Thank you so much and have a wonderful day.
