This is a body scan meditation.
It allows us to move with attention and intention through the various parts of the body.
You may find yourself here as you are contemplating ending a pregnancy.
Perhaps you are getting ready to end a pregnancy or perhaps you've already ended a pregnancy.
Whatever the case may be,
We know that this decision comes with a range of emotions as well as a range of reasons for why you may have made this decision.
No matter the journey that has brought you to this moment,
In this moment,
Take a breath and just be.
So as we begin the body scan,
Inviting you now to find a position that is comfortable for you.
You may be laying down on the floor or on a mat or on a soft surface.
You may opt to do the body scan while sitting in a chair.
Whatever is being called for in this moment that best supports alert awareness.
Inviting you to close your eyes if that feels comfortable for you.
If not,
Just adopting a gentle downward gaze.
If you are lying down,
You may want to have your arms resting comfortably at your side,
With your palms facing up.
With the body scan it's about falling awake,
Not falling asleep,
To what is here in this moment.
Letting go of the stress or tension or anxiety that may be here as you navigate life's decisions and focusing your attention on being present with fullness of heart and awareness in this moment.
As we practice this body scan,
Inviting you to imagine shining a light on the various regions of the body as we move our attention to each area and noticing what's here.
Noticing your thoughts as they come and go.
Feelings,
Emotions,
No judgment.
Noticing the temperature in the room.
Quality of sensation of that temperature on your skin.
Cool.
Warmth.
Starting at your feet,
Noticing the toes on both feet.
Moving to the soles of your feet and the tops of your feet.
Moving to the ankles and to your calves and the lower legs and to the shins and the shin bones.
Noticing your knees and the back of the knees.
Moving to the back of your legs,
The hamstrings.
And moving to the front of your legs and your thighs.
To your hips and the joints,
The ball and the sockets of the hips.
Moving now to the buttocks or the gluteus muscles and the entire pelvic region.
Journeying now to your abdomen and your lower back.
Aware of what is here without judgment or assessment.
Just simply noticing with awareness.
And if you find that your mind has wandered as the mind does,
Just gently bringing it back to this practice,
To this moment.
Perhaps noticing any areas of unease or tension and attending to that area with curiosity and gentleness.
Moving now to the middle of the back and coming around to the rib cage and to the chest.
Noticing the rise and fall of your abdomen or your chest with each inhalation and exhalation.
Moving now to the upper back and the shoulders and the shoulder blades and noticing what's present in that area of the body.
From your shoulders moving down each arm,
The upper arm and the elbows and the lower arms,
To your wrists and the back of your hands,
The palms of the hands,
Each finger and thumb.
Journeying now back up the arms to the base of the skull,
The neck.
Noticing any areas where you may be holding tension or stress and moving up and over the scalp to the crown of the head,
To the forehead and the brow.
Perhaps bringing a softness to the forehead and brow area,
To your eyes and eye sockets,
To your jaw and the jawline.
Perhaps softening that area as well.
Whatever is called for.
Moving to the nose and each nostril,
Feeling air moving in and out of your nose.
Bringing an awareness to your ears and the earlobes and the tips of the ears and even the inner workings of the ears.
Noticing sound or the absence of sound.
Moving now to the mouth,
The lips,
The tongue and the teeth,
The chin and landing back now at your heart space.
Noticing what's here in this moment.
Bringing your awareness now to the entire body and if it feels comfortable for you in this moment,
Staying present with the breath.
No need to change it or alter it.
Just noticing thoughts,
Feelings,
Sounds,
Stillness,
Silence,
Whatever may be here.
Let yourself purposefully observe what's here without trying to hold on to it or pursue it.
There is no striving.
Just practice seeing it and letting it go.
Seeing it and letting it go.
And as we end this body scan meditation,
Inviting you in your own time and at your own pace,
When you can no longer hear the sound of the bell,
To gently open your eyes when you are ready.
May you be well.
May you be at peace.
May you be at ease with a heart soft and open.
May you know that you are safe and protected.
May your body be healthy and strong and may this practice be for the benefit of your well-being.
