Good morning,
Welcome to the meditation for today.
Today we're going to do a short body scan.
Let's begin by taking a moment to allow your body to settle into a relaxing position.
You may close your eyes or keep them slightly open,
Willing the spine to lift and the shoulders to soften.
Today we will practice a short body scan.
Checking in with our bodies helps to settle the mind and to notice what physical sensations and emotions might be present.
Begin by taking a full breath in and a long breath out.
Now bring awareness to the top of your body,
Your head,
Face,
Neck,
Shoulders.
Noticing any sensations,
Movements,
Any places of holding.
Now moving down to the arms and to the hands.
Sensing the back of the body,
The front of the body.
Feeling the contact of your body with the chair or the cushion.
Now sensing your upper legs,
Your lower legs and the feet.
Noticing if there are any particular places that call out for attention.
Places where sensation feels most vibrant or dynamic.
Scanning to see if there are places where there is a lack of sensation.
Now sensing the whole body breathing,
One complete organism.
Finishing with a full deep breath in and a long breath out.
Thank you for joining your practice with me today.
I wish you a beautiful day.
