Recognize that you're safe and bring your awareness to your breath.
Maybe you're controlling your breath or maybe you're just allowing it to be natural.
Either way,
Observing your breath for a moment,
Closing your eyes.
I'm going to start with a really quick body scan that you can practice while you're in bed.
So notice your feet,
Your lower legs,
Your knees.
Notice your thighs and your bum and your pelvic floor and your lower belly and your lower back,
Your upper belly,
Your mid-back,
The sides of your torso,
The front of your chest,
In the back of your rib cage,
Your shoulder blades,
Your shoulders,
Your arms,
Forearms,
Hands,
Fingers,
Your neck,
And your head,
And the whole right side of your body and the whole left side of your body.
Bringing your awareness back to your breath,
Observing your breath,
Feeling the inhales and the exhales.
Notice if you're controlling your breath or not.
It doesn't matter either way.
And then we'll do a little deeper body scan,
Bringing your awareness now to your right toes,
Your big toe,
And all your other toes,
The bottom of your right foot and the top of your right foot,
Your right ankle,
Your right shin,
Your right calf,
Your right knee,
The back of your right thigh,
The outside of your right thigh,
And the top and the inside of your right thigh.
Breathing,
Feeling your whole leg,
And moving to your left toes,
Your left big toe,
And the smaller toes,
And the bottom of the left foot and the top,
The left ankle and the left shin,
Calf,
Knee,
The back of the left thigh,
And the outside and the top and the inside of the left thigh.
And now aware of your whole left leg and foot.
And now aware of both of your legs and your feet.
Now bringing your awareness to your right thumb,
Right index finger,
Right middle finger,
Ring finger,
Baby finger,
The palm of your right hand,
And the back of your right hand,
Your wrist,
Your right forearm,
Elbow,
Upper arm,
Right armpit,
Right shoulder,
Left thumb,
Left index finger,
Left middle finger,
Left ring finger,
Baby finger,
The palm of your left hand,
And the back of your hand,
The left wrist,
The left forearm,
Elbow,
Upper arm,
Armpit,
Shoulder,
Now feeling both of your arms and hands and fingers and fingertips,
And breathing,
Aware of your breath,
Aware of your body.
Bringing your awareness to your scalp and your forehead,
Your eyebrows,
And the space between your eyebrows,
And your right eye and your left eye,
And your right cheek and your left cheek,
Your nose,
The space between your nose and your mouth,
Your lips,
Your teeth,
Your gums,
Your tongue,
Your jaw,
Chin,
The inside of your head,
Your brain,
The front of your neck,
And the back of your neck,
And the inside of your neck,
And breathing,
Feeling your whole head and neck.
Inhale and exhale.
Aware now of your collarbone and the top of your chest and your breasts if you have them,
And the front of your rib cage,
Feeling it move maybe,
And feeling your lungs,
Everything on the inside of your rib cage,
Observing around the back of your rib cage and your shoulder blades,
And your spine,
Breathing and feeling yourself breathe,
Very aware of your lungs and your heart.
Taking a transition breath,
Bringing your awareness to your belly,
The front of your belly,
And the sides,
And wrapping around to your back.
Aware of all of those muscles,
The skin,
All of the organs.
As you breathe,
Feeling this area move.
Breathing down to your lower belly,
Into your pelvis,
Feeling this whole area,
Your pelvic floor,
That area between your pubic bone and back to your tailbone.
Noticing and being with this area of your body,
Noticing sensations,
Temperature,
Comfort and discomfort,
And breathing.
Noticing with your whole body now,
Observing your whole body all at once.
And as you do so,
Recognizing if there's any part of your body that's calling out for some extra attention.
Maybe placing a hand on that area.
We're just honoring it by sending your attention there.
Being with all of the sensations in your body in total non-judgment,
Acceptance of how your body feels right now,
How it looks right now.
And maybe if it makes sense,
Sending some gratitude towards your body.
Maybe one place in particular,
An area that has been working extra hard lately.
Sending your awareness back to your breaths.
Observing your inhales and your exhales,
Whether they're controlled or whether they're natural.
Taking one more moment with yourself.
And then coming back to the world around you slowly,
Maybe start listening to the sounds around you and feeling your contact with the world.
Maybe moving a little bit and opening your eyes.
Coming back,
Thanking yourself for being here,
For practicing this body scan,
And thanking the community for meditating with us.
