Settle into a comfortable position.
You may do this meditation seated in a chair,
On the floor,
Or lying down.
This is a brief body scan meditation,
But do your best to make sure you have at least a few uninterrupted minutes.
As you settle,
Pay attention to the structure of your body,
Particularly the alignment of your spine and where your body meets the ground,
Cushion or chair,
Creating a feeling of gentle support.
We will be noting sensations with a spirit of non-judgment or radical acceptance.
They are neither good nor bad,
They simply are.
Now,
Take a deep breath,
All the way in,
Filling your chest and stomach,
And all the way out,
Fully emptying your lungs.
Rest your awareness at the crown of your head,
And slowly move down your spine to where your shoulders and neck meet.
Gently note any sensations that you find there.
Allow your awareness to move down your arms,
Past your elbows,
Wrists,
Into your hands,
Continuing to make note of sensation.
Allow your awareness to come back up your arms,
Into the junction of your neck and shoulders,
And down your spine,
Into your upper back,
Chest,
And heart area,
Continuing to note sensations and feelings.
Continue down your spine,
Into your solar plexus and belly.
Notice if it is moving with your breath.
If not,
Allow your breath to gently fill and leave your belly.
Now,
Into the base of your spine,
Your hips.
Notice how your hips connect to and align with your spine,
Forming a stable base.
Feel the structure of your body.
Notice any sensations in your lower abdomen,
Your pelvis,
Or around the base of your spine.
Continue down your legs,
Past your thighs,
Knees,
Calves,
And into the feet.
If your feet are connected to the floor,
Notice the connection they make with the ground.
A solid connection.
Put your awareness into the bottom of your feet,
The energy created between you and the earth.
From there,
Pull back that awareness so you are now mindful of the entire body at once,
Noting any sensations that stand out from this more distant view.
Continue with gentle,
Natural breaths.
Feel yourself situated in the space around you,
And start to orient to the sounds and sensations of the outside world,
Letting yourself become connected outside of yourself once more.
And whenever you are ready,
You may open your eyes.
