Welcome to this body scan meditation.
Let's begin by finding a comfortable position,
Either lying down or sitting.
Allow your body to settle into your chosen position,
Making any final adjustments you need.
During this practice,
You are simply noticing body sensations,
Without judging them or trying to change them.
If your mind wanders during this practice,
That's completely natural.
Simply return your attention to the sensations in your body whenever you notice you've drifted away.
Take a few deep breaths at your own pace,
Feeling your body become heavier with each exhale.
Now bring your attention to your feet.
Notice any sensations in your toes,
The soles of your feet,
And your heels.
You might feel tingling,
Warmth,
Pressure,
Or perhaps no particular sensation at all.
Whatever you notice is perfectly fine.
Let your awareness move to your ankles,
And then slowly up to your calves.
Notice any tension,
Temperature,
Or movement in this area.
Now bring your attention to your knees and thighs.
Perhaps you can feel the weight of your legs against the surface beneath you.
Just notice it.
Moving up to your hips and lower back.
Notice if there's any tightness or relaxation here.
If you discover any tension,
You don't need to change it.
Simply be aware of it.
Allow your attention to travel up to your belly.
Notice the gentle movement of your breath here.
Feel how your stomach rises and falls with each breath.
Now focus on your chest area.
Notice your heartbeat if you can,
And the natural rhythm of your breathing.
Bring awareness to your shoulders and upper back.
These areas often hold tension.
Whatever you discover,
Greet it with curiosity and kindness.
Moving down your arms to your elbows,
Forearms,
And wrists.
Notice any sensations present here.
Now your hands and fingers.
Perhaps you can feel a slight tingling or pulsing.
Notice the temperature of your hands.
Bringing attention back up to your neck and throat.
Notice if there's any tension or tightness here without judging it.
Moving to your face now.
Notice your jaw.
Is it tight or relaxed?
Become aware of your cheeks,
Your nose,
And your forehead.
Finally,
Bring attention to the very top of your head.
Now expand your awareness to include your entire body as a whole.
Feel the connection between all these different parts.
Notice how your body feels in this moment.
In these final moments,
Appreciate your body and the time you've taken to nurture this awareness.
When you're ready,
Begin to deepen your breath.
Make some small movements with your fingers and toes.
Take a stretch if you'd like.
And gradually open your eyes if they've been closed.
Namaste.
