Welcome to this body scan meditation.
The body scan increases our ability to be mindful with sensations within our body.
And it also helps us establish awareness to our inner beings.
So please take a moment to find a comfortable seat,
Preferably with your back straight.
Or simply lie down on the ground.
And beginning to take some deep breaths,
Breathing in and on each exhale allowing your body to relax.
Starting off by bringing awareness to your whole body.
Sitting,
Laying down,
Feeling the support of the chair or the floor below you.
Allowing every fiber of your being to relax into your body.
Now allowing your attention to sink down to the bottom of your feet.
Noticing any sensations as they arise.
Perhaps your feet are cold or warm.
Maybe there's a slight tingle or a pulse.
Just noticing the sensations that are present.
Bringing your awareness fully to the feet.
Noticing any tendency of your mind wandering away from the sensation in your feet.
Simply bringing awareness to it and then rerouting your awareness back to the sensations in your feet.
On the next exhale,
Releasing your feet and moving your awareness up your leg to your shins and your calves.
Once again noticing any sensations as you bring your complete awareness to this region.
And on the next exhale releasing the calves and the shins.
Then moving to your upper legs,
Your quads and your hamstrings.
Perhaps feeling the connection of your legs to the earth beneath you.
Just noticing any sensations.
If there's spots of tension and tightness.
Gently guiding your breath to this region and allowing each exhale to bring relaxation and release.
And slowly moving your awareness up the body into the hips and the lower back.
Once again sensing into the feelings that arise.
Perhaps there's a tenderness or tightness or perhaps they feel soft.
Perhaps there's even no sensation at all.
Just bringing awareness to this region.
And as the mind wanders,
Noticing the wandering.
And simply bringing your focus and attention back into the hips and lower back.
And on the next exhale releasing your lower back and hips.
And slowly with each inhale and exhale making your way up the spine vertebrae by vertebrae.
Seeing if you can focus your awareness into each section of your back.
Noticing sensations as they arise.
And allowing the exhales to bring the sensations deeper into a state of relaxation.
Beginning to move towards the top of the back up into the shoulders.
Inhaling and exhaling allowing the shoulders to relax.
Noticing any feelings that arise in the shoulders.
Perhaps one side has more sensation than the other.
Just noticing.
And on the next exhale moving from your shoulders down your arms all the way to your fingertips.
Noticing each finger.
The pads of each finger.
The space between the fingers.
And bringing awareness to your entire hand.
Both the tops of the hands and the pads of the hands.
And moving that awareness into the wrists.
Noticing any sensations.
Once again utilizing the breath as a form of release and relaxation.
Moving slowly up into the elbows.
Feeling your arms hanging beside you.
Sensing into the whole arm.
Slowly moving your awareness up from your arms into your neck.
Tapping into any feelings as they arise.
Slowly moving into the jaw.
Bringing awareness into sensations in the jaw.
As tension and tightness arise.
Allowing each exhale to bring release and relaxation.
Moving into the face,
The eyebrows,
The space between the eyebrows.
And slowly moving to the top of the head,
The crown of the head.
Noticing any sensations.
And now bringing awareness to your whole body.
Noticing any sensations that arise in a specific area of the body.
Or tapping into the body as a whole.
Inhaling and allowing each exhale to bring relaxation.
And slowly bringing awareness back to your breath.
The inhale and the exhale.
Moving back into your physical bodies.
Beginning to wiggle your toes and your hands.
And when you're ready,
Opening your eyes.
And taking a moment to notice how you feel.
Noticing.
Now bringing awareness to ourselves and our sensations.
Brings mindfulness into our lives.
Thank you for joining me in this body scan.
Have a beautiful day.
