Hello and welcome.
This short body scan meditation is quite helpful to relax and bring awareness to our entire body.
I will repeat particular parts of your body and you will do your best to bring a gentle awareness to that specific part.
You can do this sitting in a chair or lying down somewhere comfortable.
Before we begin,
Please always listen and take care of yourself first.
If you feel overwhelmed when I call a particular part of your body,
Know that you can skip that part and focus on another one or you may choose to focus on the breath until I am done with that particular part of the body.
With that said,
Let's begin by feeling your body wherever you are.
If you need to move a little,
You may do so gently and try to find the threshold of relaxation and comfort.
We'll begin by noticing the right foot,
Noticing the toes and the space between the toes,
Noticing the ball of the foot,
The arch,
The heel,
The ankle.
Now going up to the right leg,
Noticing the calf,
The shin,
The knee,
And the thigh.
Seeing if there's a difference between your right and left legs.
Now we'll move to the left foot,
Noticing the toes,
The space between the toes,
The ball of the foot,
The arch,
The heel,
The ankle.
Noticing the calf,
The shin,
The knee,
And the thigh.
Moving on to the pelvis,
Gently relaxing the lower back that does so much for us.
Now noticing the rise and fall of the abdomen,
Breathing in and breathing out.
Moving on to the chest,
Noticing our breath here too,
Maybe the rise and fall of the chest.
Now moving on to the right shoulder,
Another part where we also carry some tension,
Bringing attention to the right shoulder and letting it sit comfortably in your body.
Bringing attention now to our whole right arm,
To the upper arm,
Going down and noticing the elbow,
The forearm,
The wrist,
The fingers,
And even the fingernails.
Maybe taking the time to notice the difference between the two arms.
Now we move on to the left shoulder,
Letting it sit comfortably in your body.
Moving down we notice the upper arm,
The elbow,
The forearm,
The wrist,
The fingers,
And the fingernails.
Finally,
We'll bring awareness to the neck,
The shin,
Relaxing the muscles of the face,
The ears,
The forehead,
And the crown of the head.
In a wholesome full body breath,
Breathing in,
Feeling the body,
And breathing out.
Faced with kindness,
What you just cultivated in your body.
