Welcome to the short body scan.
You can practice this meditation sitting down in a chair or lying down in your back.
We'll begin this meditation with one sound of the bell.
Hearing the sound of the bell arriving in the present moment.
There's nothing to do,
Nowhere to go.
Bringing awareness to the breath.
Breathing in,
I know that I'm breathing in.
Breathing out,
I know that I'm breathing out.
In,
Out.
Breathing in,
Gathering the awareness.
Breathing out,
Bringing awareness to the feet.
Noticing whatever sensations are present in your feet.
Breathing in,
I'm aware of my feet.
Breathing out,
I smile to my feet.
Breathing in,
Gathering the awareness.
Breathing out,
Shifting awareness to your legs.
Noticing any sensations in your lower legs,
In your knees,
And in your upper legs.
Breathing in,
I'm aware of my legs.
Breathing out,
I smile to my legs.
Aware of legs.
Smiling.
Breathing in,
Shifting the awareness to your upper body.
Noticing what's happening in your belly.
Noticing what's happening in your upper body and chest.
Noticing if there's any sensations in your back.
Noticing and allowing it to be just as it is,
Without needing to change it or fix it.
Breathing in,
I'm aware of my upper body.
Breathing out,
I smile to my upper body.
Breathing in,
Shifting awareness now to your hands and arms.
Noticing any sensations in your hands or arms.
And if you're not noticing any sensations,
Simply being aware of that as well.
And sending self-compassion to your arms.
Breathing in,
I'm aware of my arms.
Breathing out,
I smile to my arms.
Breathing in,
Shifting awareness now to your head and neck.
Noticing whatever sensations are present in your head and neck.
Breathing in,
Aware of my head and neck.
Breathing out,
Smiling to my head and neck.
We'll end this meditation with one sound of the bell.
Hearing the sound,
Breathing mindfully,
And giving yourself thanks for taking care of yourself with mindfulness and compassion.
Thank you for watching!
