Hello and welcome to a simple body scan meditation.
To begin,
Find a comfortable position,
Whether that is seated or laying down.
Finding support in your spine is key to allow for a meditation where you are able to be present and aware of the sensations in your body.
During this meditation,
You can keep your eyes open or close them if you'd like.
If you've found your comfortable position,
You can begin to deepen your breath,
Finding your own rhythm.
Notice the sensations of the air moving in and out through your nose.
It may be helpful to take note of the expansion and contraction of your belly with each inhale and exhale.
With your next deep breath,
Fill your lungs with air and slowly exhale,
Releasing any tension or stress in your body.
It is common for thoughts and ideas to arise during a mindful meditation,
And when they do,
Simply acknowledge them and let them pass,
Returning back to your breath.
By simply observing and accepting these thoughts and ideas or sensations without judgment,
Return back to your core,
Back to your center.
We'll begin our body scan at the top of your head,
Noticing the sensations,
The temperature.
Your attention can move down towards your face now,
Your eyebrows,
Your jaw,
Your ears.
Bring your attention now to your neck and shoulders.
Allow any tension or stress to melt away as your breath spreads down your shoulders and upper back.
Moving down now to your chest and upper abdomen,
Your arms and your hands and fingertips.
Do you notice gentle rise and fall with each inhale and exhale?
Is there any tension or worry that can drift away with each exhale?
Going down towards your lower abdomen and hips,
Feel any sensations in this area.
It is common to hold tightness or discomfort here.
Allow your body to soothe and relax any tension.
On your next inhale,
Bring your attention now to your legs,
Spreading down your thighs and your knees and calves,
Your ankles and your feet.
Feel the muscles soften and release in the lower half of your body.
Breathing in,
Focus on this feeling of peace and calm as it fills your entire being.
Can you witness any changes in your body and mind since beginning this meditation a few minutes ago?
Remember that you can return to this state of calm and relaxation whenever you need it throughout your day.
You can begin to deepen your breath once more.
Start to allow sounds,
Colors,
Lights back into your space.
When you're ready to close off your meditation,
You can begin to wiggle your fingers and toes,
Slowly bringing awareness back to your surroundings.
If your eyes are closed,
You can gently open them now and take note of what you experienced during this meditation.
Thank yourself for listening to your body and offering any space for support and love.
I thank you for joining.
