Come Home To Your Body - A Full Body Scan Meditation

This gentle body scan guides you into deep connection with your physical self, part by part, with curiosity rather than judgement.

Starting with the breath and moving slowly from the feet to the crown of the head, this practice helps you release held tension, settle the nervous system, and return to the simple, grounding experience of being in a body.

Suitable for sitting or lying down, and accessible to complete beginners. You don't need to feel anything in particular. Just bring your attention, and let the practice do the rest.

A beautiful practice to return to whenever you feel scattered, disconnected, or in need of a quiet moment with yourself.

Transcript

Hello. And welcome. I'm going to be. Leading you through. A body scan meditation today. One that can help you to connect with your body on a deep level. And relax, Release any tension you might be experiencing. You can do this practice sitting on the meditation cushion Sitting in a chair. Or lying down. Whatever you prefer. Get yourself comfortable and then we'll start. If you need something to support your head If you're lying down, If you need something under your knees. Feel free to do whatever you need to make your body comfortable. And when you are now settled in a comfortable position close your eyes or just relax the gaze if you prefer feel your body where it is right now in this moment Notice where your body is making contact with the surface beneath you. What points of your body are touching your bed, Pillow, Cushion, Chair? Feel those connections between you and the earth. And then bring your attention to your breath. Just for a few moments we'll stay with the breath. Not changing the breath simply noticing how it is. How are you breathing? Can you feel movement as your lungs fill and empty with air? Are you breathing through your nose or through your mouth? Are you breathing fast? Slow? Are your breaths shallow or deep? They equal in length. Or maybe varied. We're not looking for a particular way of breathing here. Simply noticing how you're breathing. Just the act of noticing your breath can bring you into your body. And into the present moment. Notice the expansion of the body as you breathe in. And the contraction. As you breathe out. Notice each in breath. And notice each out-breath. Try and hold your attention on the breath for a few moments but don't worry when the mind wanders. That's what it's going to do and you can simply bring your attention back to the breath when you notice it's wandering. And now let go of that awareness. And allow your breath to just be And now we're going to bring in our body scan. Take your awareness down to your toes. Can you feel each individual tool? Not by touching it, But by simply connecting to the physical reality of that tool. Don't worry if you can't feel these body parts, Just enter them in your mind. Practice will become more connected. Now feel the soles of your feet, Take your awareness to the soles of the feet. Now the top of the feet. Inside of the foot. The outside edge of the foot. Take your awareness to the heel. And to the ankle. Heal the whole of the feet. Move up the leg to the lower leg. Feel. Be aware of shin bone front half muscle at the back. Bring your awareness to the connection between lower legs and the feet. Bring your attention now to your knees. A little hinge allows us to move, Sit, Run. And you bring your awareness to your needs. And I will move up to the upper legs. Feel the front of the thighs. And the back of the thigh. Healing them, Pure awareness. Your awareness to the outer thigh and the NFI. Feel those legs, Their entirety, For awareness. Your awareness now to your buttocks. Notice how they feel. Maybe you can feel pressure against the chair or the floor. Notice how the buttocks feel. And then come to the genitals. The pelvic area, The whole of the pelvic area. Can you connect to this pelvic area? Organs inside. The bones surrounding to protect the organs. The headbones The sacrum, The tailbone around the back. Now bring your awareness to your lower back, The spine. Notice how that lower back feels. Notice what you're experiencing in the body as we're moving through it. Now take your awareness around to the abdomen. The whole of that abdominal area soft, Full of organs. Can you bring your awareness to the organs of digestion? And then move your awareness up towards the ribcage containing the heart and the lungs. Can you feel your heart beating? Can you feel the lungs expanding, Contracting? Bring your awareness around the back of the body to the upper spine. The shoulder blades. And into the collar bones. We'll move down to the hands now. Can you connect your awareness to your fingers? And your thumbs. Feel each individual finger Do you feel palm of the hand? Back of the hand. Deal with your awareness to the wrists. The lower arm. Elbow. The upper arms. Take your awareness into your armpits. And to the shoulders. Awareness now to your throat. Maybe swallow so you can feel the movement of the throat. Come around to the back of the neck, Feel the bones of the spine, Cervical muscle, Bones of the spine Reaching the gap between your head and the rest of your body. Take your awareness to the jaw. How is your jaw feeling now? Feel any tension here. And if you do, That's it. Feel your tongue in your mouth. Feel the lips, The teeth. Oof, That's a mess. You're wearing a snout to your nose. You feel your breath coming in and out of your nostrils. Then take your awareness to your cheeks. Feel your cheekbones. If you are aware now. Take your awareness now to your eyes. Feel the eyeballs. Feel the eyelids. How do they feel? His eyes are just taking in so much information all the time. Feel nice to have both. Taking awareness now to your forehead. How is your forehead feeling right now? About the whole of your face. Awareness on the whole of your and then bring your awareness to the ears and behind the ear. And then bring your awareness around to the back of the head. And to the top of the head. Now see if you can take your awareness and deal with your awareness through the whole of the body From the head down to the feet. From the feet up to the head. You feel your whole body. Maybe you can't, Maybe you're just picking or binding different bits of body. Keep the awareness on. And you might take a moment here, Feel a little gratitude for your body. For the whole of the party. This is the only body you're ever gonna have. And he is doing wonderful things. Eee funny. It doesn't look the way you'd like it to, Even if. . . It doesn't do the things it used to be able to do. Still your body still beautiful and it's still here for you. And we now come back to the breath. Constant ebb and flow of air coming in and how. From the moment we were born. Bones feeling. And emptying with air. Providing us with the oxygen that we need. All the cells in the body to be healthy. And to function as they should. So the final deep breath Kampai! To this moment now begin to move your body. Gently through the fingers Wiggle the toes. Maybe gently take your hat from side to side. What a big stretch. And as you go about your day. Wait a few moments. To connect to this wonderful body of yours. And notice how it feels, What it's doing. Have a wonderful day.