Hi there,
My name is Sara and I'm here today to guide you through this short but powerful body scan meditation.
Take some time,
Find yourself somewhere quiet where you won't be disturbed for the next 15 minutes or so.
This can be done seated or lying down.
Wherever you are just make sure you're safe and warm.
Once you're settled just gradually become aware of your breathing.
Just watch the in and the out of your breath.
Become aware of the rise and fall of your chest with each breath.
With every exhale feel yourself relaxing a little bit more.
Let the day slip away.
Just quietly thank yourself for taking this time just to stop.
So take an in breath and an out breath and in a moment I'll guide you to bring your attention to a certain part of your body.
When I mention this part of the body bring your whole focus there.
But for now just quickly keep an eye on your breath.
In and out to your own rhythm.
Now bring your attention to your right hand thumb.
Your right index finger.
Your middle finger.
Your fourth finger.
And your little finger.
The palm of your right hand.
The back of your right hand.
The right wrist.
The right forearm.
The right elbow.
The upper right arm.
The right shoulder.
Your right ribs.
The right side of your waist.
Your right hip.
The front of the right thigh.
The right knee.
The right shin.
The right ankle.
The heel of the right foot.
The top of the foot.
The sole of the foot.
Your right big toe.
Your second toe.
Your third toe.
Your fourth toe.
And your fifth toe.
Bring your attention now to the left hand thumb.
The left index finger.
The third finger.
The fourth finger.
The little finger.
The back of the left hand.
The palm of the left hand.
Your left wrist.
Your left forearm.
Your left elbow.
Your upper left arm.
Your left shoulder.
Your left ribs.
The left side of your waist.
Your left hip.
The front of the left thigh.
Your left knee.
Your left shin.
Your left ankle.
Your left heel.
The top of the left foot.
The sole of the foot.
Your left big toe.
Your second toe.
Your third toe.
Your fourth toe.
And your fifth toe.
Your right calf.
Your left calf.
Back of the right thigh.
Back of the left thigh.
Your left buttock.
Your right buttock.
All of the right leg.
All of the left leg.
Your lower back.
Your middle back.
Your right shoulder blade.
Your left shoulder blade.
Back of the neck.
Back of the head.
Front of the head.
Your right ear.
Your left ear.
Your whole forehead.
The bridge of the nose.
Your right eye.
Your left eye.
Your right nostril.
Your left nostril.
Tip of the nose.
Your upper lip.
Your lower lip.
Your right cheek.
Your left cheek.
Your chin.
Your throat.
Your heart space in the centre of your chest.
The right side of your chest.
The left side of your chest.
Your upper abdomen.
Your lower abdomen.
Your whole pelvic bowl.
Now feel your whole torso.
Now feel both your arms.
And now your head.
Now feel the whole body together,
All as one.
Once more,
Bring your awareness back to the breath.
Breathing in.
Breathing out.
And with every out breath,
Release anything that no longer serves you.
In.
And out.
I'll be with your thoughts for a few minutes.
And when it's time to awaken,
I will let you know.
Try not to grab hold of your thoughts,
Just observe them and let them float by.
And let them float by.
And let them float by.
So,
So,
So,
You you you you you you Begin to bring your awareness back into the room Take a moment to wiggle your fingers and your toes If you need to have a wonderful big stretch Take a moment to thank yourself for taking some time for you today When you're ready open your eyes Thank you for joining me today
