Checking In With The Body

This body scan meditation helps you deepen your connection to the body and the present moment. It begins with some deep breathing before moving your awareness to the soundscape around you. From there you will be guided to focus on different parts of the body - noticing any sensations or feelings that emerge.

Transcript

Hello, And welcome to this body scan meditation. This practice is a chance for you to slow down and check in with the body. To get started, Find a posture that feels comfortable for you. There is an option to sit up, Perhaps with your back resting against a wall, Keeping your spine long. Another option is to lie down, With the arms resting along the sides of your body. And now gently close the eyes. We will take a few deep breaths together. Take an inhale through the nose, Expanding the belly, And an exhale out of the mouth, Releasing any tension. Another big breath in through the nose, And out through the mouth. One more deep breath in, And an exhale to relax a little more deeply. Start to become aware of any sounds that you can hear around you. Allow your mind to focus on the full soundscape, Without becoming attached to any particular noise. So turning away from your focus on the soundscape, I invite you to become aware of the body. Notice any feelings, Aches, Pain or sensations that emerge. You might notice your body temperature, The parts of you that are in contact with the surface beneath you. Perhaps you notice a general sense of calm. Whatever comes up here, Just sit with it for a moment. I want you to imagine that you're floating on a giant water lily in a motionless, Peaceful ocean. There is a gentle breeze in the air. The sun is warm, Beaming down on your face and body. While you rest on this vast, Peaceful ocean, We're going to scan through the body, Noticing any sensations or feelings that emerge. Begin with the head and the face, Noticing anything that comes up. Focus on the jaw, Letting go of any tension you might be storing here. Move to the throat and the neck. Bring your focus to the shoulders, Letting go of any tension here. Move to the arms, The hands and the fingers. Bring your focus to the shoulder blades, And down to the lower back. Move to the chest, Again just noticing any sensations that appear. And down to the stomach, To the hips and pelvis, The thighs, The knees, The calves and shinbones. The ankles, The feet and toes. Now bring your focus to the entire body all at once. Again, Just see yourself floating on a giant water lily in this peaceful, Motionless ocean. As we draw this practice to a close, Start to invite some deeper breaths into the lungs. Begin to wriggle the fingers and toes. Whenever you're ready, You can open your eyes. Thank you for joining us.