Welcome to this relaxing body scan meditation.
The purpose of a body scan is to bring loving awareness to the body,
Relax any tension and be more fully present and grounded in your physical body.
This practice can help you feel more relaxed,
Rested and at ease.
Let's begin.
Please find a comfortable seat or lie down on the floor or the bed.
As you're ready,
Close your eyes.
Begin to bring your awareness inside your body.
Notice your breath.
Notice if your breath stays up in the chest or if you're breathing all the way down to your belly.
Allow your belly to expand on the inhale and soften on the exhale,
Rising and falling with your breath.
Bring your loving awareness to the places where your body is touching the surface beneath you.
Feel the support of the earth holding your body's weight.
Now bring your awareness to your feet.
Feel the soles of the feet.
Feel your toes,
All ten toes.
And perhaps you would like to wiggle your toes to bring some sensation into that area.
Feel the tops of the feet,
The heels of the feet.
Feel your ankles and perhaps make some gentle movements through the ankles,
Noticing any sensations in the joints.
Relax your feet and feel your calf muscles,
Your knees.
Letting the sensation travel through your body.
Letting the sensation travel into your thighs,
Allowing the thigh muscles to become heavy and relax into the earth.
Feel your hips,
Your pelvis,
Your tailbone at the base of your spine.
Feel your sacrum,
Lower back,
Middle back,
Upper back and shoulders and your shoulder blades.
Now bring your awareness into your abdomen and take a moment here to lovingly observe the sensations you feel in your abdomen.
Notice if you can soften any tension you might be holding in this area.
Gently softening through the lower belly,
The navel area,
The solar plexus.
Gradually allow your awareness to move into your chest area.
Feel your ribcage and the sensations between your ribs.
Feel your chest.
Notice as your lungs expand on the inhale,
Giving your heart a gentle hug as they fill up.
Soften on the exhale.
Exhale your heart and perhaps you even notice the rhythm of your heart beat.
Now bring your attention into your hands,
The extension of the heart.
Feel the palms of your hands soft and receptive,
The tops of your hands,
All ten fingers,
And perhaps you feel some pulsing in your fingertips.
Feel your wrists,
Forearms,
Elbows,
Upper arms,
And shoulders.
Feel sensations around your collarbones.
Bring your awareness to the base of your neck,
Back of your neck,
Back of the head,
Top of the head.
Soften through the forehead,
Temples,
And the muscles around the eyes,
Letting the eyes sink deeper into the sockets.
Softening through the cheeks,
The jaw,
Feeling inside the mouth,
Feeling base of the tongue,
All the way to the tip of the tongue.
Feel your throat,
And soften through the throat.
Feel your whole body as a field of sensation.
Now experience all your organs and glands as working in balance,
Perfect health,
And harmony.
Now bring your awareness back to the breath,
Making your inhales a little bit deeper,
A little fuller,
Allowing the fresh breath to flow all the way to your fingertips and your toes.
Begin to wiggle your fingers and toes,
Bringing some movement into your wrists and your ankles.
And as you're ready,
Blank your eyes open.
Thank you for taking this time to reconnect with yourself and your body.
Namaste.
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