Hello and welcome to the body scan meditation.
Please find a comfortable way to either be seated or reclined.
Feel your body supported underneath you.
Let your hands rest either on the body or next to the body.
Take a few deep inhales and exhales to try to soften any areas of tension and bring awareness into the body,
Into this place,
Into this space.
Let the eyes close or just have a soft gaze as we bring attention to our toes and our feet.
As we continue this body scan,
Working our way up the body,
Try to soften any areas of tension as we bring awareness to each body part.
Let the breath help you to soften areas of tension.
Each inhale bringing in fresh new air and with each exhale softening any tension.
So once again bringing awareness to the feet and the toes and gently bringing awareness up the body into the ankles,
The calves and shins,
Knees,
Hips,
The lower back including the glutes,
Bringing awareness to the middle back,
The upper back including the shoulder blades,
Bringing awareness to the shoulders,
Bringing awareness down both arms to the elbows,
Continuing down the forearms to the wrists,
To the thumbs and each of the fingers,
Bringing awareness to the back of the hands,
To the palm of the hands,
Continuing now to bring awareness back up the arms,
Perhaps the inner line of the arms up to the underarms and then bringing awareness to each of the side bodies,
The right and left sides of the torso,
Down to the stomach area,
Coming back up the chest,
The throat,
Bringing awareness to the back side of the neck,
To the back of the head,
To the crown of the head,
Bringing awareness now to the forehead,
Letting any lines on the forehead just melt away,
Bringing awareness now to the eyes,
Trying to soften the amount of effort that it takes to keep them closed,
Bringing awareness to the nose and the cheeks,
Bringing awareness to the teeth,
The tongue,
Letting the tongue float away from the roof of the mouth,
Letting the lower teeth and that lower jaw soften and float away from the upper teeth,
Leaving a little bit of space and feel the entire body,
Bringing awareness to the entire body,
Feeling the support underneath the body and noticing if there's any areas that could still use a little bit more softness,
Using the breath to bring in fresh new air on the inhale and on the exhale,
Soften any areas of the body that could use just a little more love,
A little more softening.
Take as many inhales and exhales as needed or as time permits to continue to allow the body to soften,
Scanning the body,
Softening the body and when you're ready,
Begin to wiggle the fingers and toes,
Bringing a little bit more movement into the body,
Letting the body know that we're going to become a little bit more active now,
Coming out of the body scan meditation,
Maybe stretch as if it's the very first stretch of the day,
Gently opening the eyes if they were closed,
Taking in the surroundings,
Taking another full inhale and complete exhale and letting your natural breathing take over and enjoy the rest of your day.
Blessings and peace.
