Hi and welcome to this body scan meditation.
So to start find a comfortable position upright yet relaxed on your chair or the floor with your hands in the lap or on the knees and when you feel ready close your eyes taking some deep breaths in through the nose all the way into your belly and completely letting go through the mouth deep breath in and completely releasing the air one last time taking a deep breath in and completely releasing the air letting go then let go of the control of your breath and just rest your awareness on the natural flow of your breathing following each breath from the very start of each inhale all the way to the very end of each exhale not trying to change your breath in any way just gently following each breath and then we shift the focus from the breath to the body starting to scan down from the top of your head through the forehead,
Eyebrows,
Eyes,
Nose,
Cheeks,
Mouth and chin just staying with any sensation that comes up in your face right now I'm not trying to change it in any way,
Not trying to push it away,
Just becoming aware of it then moving down into the neck and throat area becoming curious about what is present here further we move down into the shoulders an area of the body where we usually store a lot of tension throughout the day and if that's the case and your shoulders feel tense then you can just direct a couple of deep breaths into that area not trying to change your experience in any way,
Not trying to push any sensations away simply welcoming it into your experience now from the shoulders we move our attention to the left arm the left upper arm,
Elbow,
Forearm all the way down to the wrist,
Palm and fingers of the left hand notice what's present in your left arm and hand right now it might be a feeling of discomfort,
Maybe your left arm and hand feel relaxed is there tingling sensation the warm or cool breeze of air on your skin there might be nothing at all whatever is here is completely okay and exactly as it's supposed to be now shifting the focus from the left arm to the right arm the right upper arm,
Elbow,
Forearm the left upper arm,
Down into the wrist,
Palm and fingers of the right hand just becoming curious about what is present here staying with whatever comes up and again we shift the focus to the chest area tuning into our heart maybe you notice the rising and falling sensation of each breath perhaps you notice your clothes on your skin just staying with the chest area for a moment now moving down into the belly notice if your belly feels tense or relaxed today and again maybe you become aware of the rising and falling sensation and if you find yourself distracted at any point by any thoughts or sounds around you then just know that that's completely okay and part of meditating just watching these distractions as small clouds in a blue sky passing by and then without any judgment coming back to your focus point,
Back to the body now shifting the awareness from the belly into the upper back again this might be an area where we store some tension throughout the day so if it feels comfortable you can direct some deep breaths into the upper back just welcoming any sensation that is here into your experience now shifting,
Moving down into the lower back and into the hips and pelvis and notice how you're set right now how does it feel making contact with the chair or the floor beneath you and again we move down into the left leg the upper left leg,
Knee,
Shin and calf all the way down into the ankle,
Heel,
Sole and toes of the left foot becoming aware of whatever is here without any judgment without trying to change the experience in any way now shifting the focus again to the right leg the left leg,
The upper leg,
Knee,
Shin and calf all the way down into the ankle,
Heel,
Sole and toes of the right foot how does it feel making contact with the floor with the right foot right now and now letting go of the focus on your right leg and foot and just becoming aware of the entirety of your body slowly scanning back up from your feet all the way back to your head and down again to the feet how does your body feel now compared to the beginning of this meditation and now slowly coming back to the room again noticing any sounds around you noticing the heaviness of gravity pulling your body down gently wiggle your fingers and toes and when you're ready in your own time slowly open your eyes again and as always just do whatever feels natural and comfortable right now maybe you just want to sit here for a moment or stretch or stand up and i invite you to bring this awareness of your body into the day into any activities that you might engage in today anything you do just be aware of your body i wish you a lovely day and i'm looking forward to seeing you back here tomorrow again
