Welcome friends to this body scan meditation.
Body scan meditation is a tool used to build mindfulness and promote relaxation and body awareness.
For most of life we're moving from one task to the next,
Merely finding time to stop and check in with our physical bodies to see how we're feeling.
In this practice you will be cued to follow the journey of a butterfly as it floats from head to toe.
Let's begin,
And if you haven't already,
Find a comfortable place to sit or lie down in a relaxed posture,
Taking a few deep slow breaths,
In through the nose and out through the nose.
As you move through this practice,
Notice any sensations or feelings of tension that arise without trying to change them or control them,
Simply observing.
The butterfly will start its gentle journey,
Fluttering around your head,
And you'll feel land on your forehead.
Take a deep breath and feel that tension melt away.
Then the butterfly flutters to your shoulders,
And you notice your shoulders drop and relax.
Now you watch it glide down your arms,
Through your fingertips,
Feeling the gentle tingling sensation as it does.
You notice it rest on your chest,
Opening your breath,
And noticing the slow rise and fall of your chest.
Then you feel it settle on your legs,
Grounding you,
And you feel the connection to the earth,
To the ground,
To the space that surrounds you.
And finally it reaches your toes,
Sinking you deeper into your full body.
Take a few moments here to notice any shifts or changes.
Taking one final breath together as the butterfly completes its journey,
Inhale through the nose,
And exhale through the mouth.
