Welcome to this body scan mindfulness meditation.
We will begin and end with some bells.
Begin by making yourself comfortable.
You can lie down on the floor or on your bed or sitting in a chair with an upright spine,
Feet flat on the floor.
Allow your eyes to close.
Let's begin by taking three long,
Slow,
Deep breaths.
Breathing in fully,
All the way down,
Feeling your stomach expand and breathing out slowly,
Letting go.
And again,
Breathing in through your nose,
Into your stomach and exhale through your nose or mouth is okay.
Let go and one more,
Breathing in all the way into your stomach and breathing out,
Exhaling and letting go.
If you get distracted by your thoughts or by noises,
Shift your attention back to your breathing.
Let's start.
Let's start by bringing our attention first down to our feet.
Let's begin by noticing,
Just observing sensations here,
Feeling your toes against your socks or shoes,
Just noticing.
Breathing into this area and breathing out,
Moving your attention to your ankles,
Your calves,
Your knees and thighs.
Observe the sensations right here.
Just breathing into this area and breathing out.
If you notice any tension,
Any stiffness here,
Just notice it with curiosity.
Just observe breathing into your legs and breathing out,
Moving our sensations and noticing our lower back and pelvis now.
Just notice this area.
Breathing into your lower back and pelvis and slowly breathing out.
Just notice the sensations here.
Now move your attention up your back to your mid-back and upper back area.
Breathing into this area and letting go of any tension that you might be carrying here.
Now moving your attention to your stomach and your internal organs here.
Notice the feeling of your clothing.
Just notice your stomach rising and falling.
Just breathing into this area and breathing out.
Moving our attention now to our chest.
Just notice how your chest rises and falls with each breath.
If you have any tension or restriction here,
Just notice it and breathe into this area and release.
Now let's move our attention to our hands and our arms.
Noticing again with curiosity the sensations here.
Breathing into our hands and arms,
Releasing as we breathe out.
Let's shift our attention now to our shoulders and our neck.
Using curiosity to observe all sensations here.
Any tension,
Just notice it.
Breathing into this area and breathing out.
Now let's move our attention to our face.
Noticing our mouth,
Our nose,
Eyes,
Forehead and our scalp.
Just relaxing any tension,
Releasing it.
Just breathing in through our nose and noticing the breath coming through into our nasal passages and release.
Now bringing our attention to our whole body from our head all the way down to our toes.
Breathing in as a whole body now and breathing out.
Let's do this again.
Whole body breath.
Breathing in and breathing out.
And now ending our meditation with a bell.
Reentering your eyes and reentering your day.
Let's do this again.
