Ciao and welcome to the body scan meditation.
Please find a comfortable position,
Whatever works for you is perfect.
Whenever you feel ready just close your eyes.
Take a deep breath in and a long breath out.
And another one in and out and let it all go.
We'll start by bringing our attention into the body.
Feel the weight of your body on the floor,
On the chair,
On a pillow,
On a bed,
On your couch,
Wherever you are.
And while breathing just notice how your chest and your solar plexus expand.
Allow the air to enter your lungs.
Notice the expansion of your legs.
Now bring your attention to the top of your head.
Maybe you can start to notice any sensations in the scalp,
Down the back of the head,
To the sides,
To the face.
Notice your jaw.
Maybe if you're holding some kind of tension in your jaw.
Let your face be soft.
Notice the muscles around your eyes,
Your mouth.
Notice your neck and your throat.
Let them be soft.
Notice the air going through your neck,
Thanks to the space of your throat.
Notice your shoulders and arms.
Feel any sensations as you allow your attention to move from your shoulders down,
Down,
Down,
Down to your fingers.
Maybe you can feel any tightness,
Any tension.
Just let it all go.
Bring your attention to your chest and your solar plexus.
Feel the movement in your chest as you breathe in and out.
You can also put an end on your chest,
Another one on your solar plexus.
This is the sign to our nervous system that we are safe and protected.
You are in a safe place,
A protected space and you can allow your body to relax.
Bring your attention to your stomach now.
Maybe you stand tight.
Just let it all go.
Now notice the upper back and the lower back.
And just release and let go any tension or tightness.
And now go from your hips and down,
Down,
Down,
Down,
Down,
Down,
Down.
And release any tension.
Any tightness from your hips.
From your hips to your feet.
And now as you continue breathing,
Breathing in and breathing out.
And let's into all body.
From the crown of your head.
All the way down,
Down,
Down,
Down to your toes.
And just stay with the sense of relaxation and the sense of the whole body for a few more breaths.
Let's close with a long slow deep breath in and out.
Thank you.
You're welcome.
