Welcome to our body scan meditation and thank you for joining us.
We'll begin by checking our posture first.
We'll have two feet firmly on the floor.
We'll have our back straight,
But comfortable.
Your eyes can be open or closed.
If you choose to have them open,
Lower your gaze.
And if you feel sleepy at any point,
Open your eyes gently.
Drop your shoulders and relax them.
We'll begin by taking three nice deep breaths.
Breathing in,
Two,
Three,
And breathing out,
Two,
Three.
And breathing in,
Two,
Three,
And breathing out,
Two,
Three.
Breathing in,
Two,
Three.
And breathing out,
Two,
Three.
Let's ask ourselves,
How am I feeling today?
And breathing in,
Two,
Three.
And breathing out,
Two,
Three.
Breathing in,
Two,
Three.
And breathing out,
Two,
Three.
Breathing in,
Two,
Three,
And breathing out,
Two,
Three.
Feel that breath flowing into your body through your nose and filling your lungs.
Feel the energy that that breath brings to your body.
Imagine that energy flowing in with each breath,
Filling your head,
Your eyes,
Your ears,
Your nose,
Your mouth,
Down along your neck and across your shoulders,
Down your left arm,
Elbow,
Wrist,
And into the fingertips,
Down your right arm,
Elbow,
Wrist,
And into the fingertips.
Feel this energy flow down along your spine with every breath.
Allow this energy fill your lungs with every breath.
Feel it flow down into your tummy.
Feel the warmth of this energy fill your tummy with each deep breath you take,
Breathing in and breathing out.
Feel the energy down along your left thigh into your knee,
Calf,
And ankle.
Allow the warmth to ease any muscle aches or tension you may have.
Feel this warm energy flow into your foot where it connects with the floor.
Feel the floor supporting you.
Allow the energy flow over into your right foot,
Swirling around,
Filling it completely.
And flowing up into your ankle,
Calf,
And knee,
Easing any aches and tension you may be holding there.
Feel this energy flow up into your right thigh and around your hips,
And moving back up along your spine gently.
Feel this warm energy filling your lungs with every breath,
Breathing in and breathing out.
Feel this warm energy filling your heart,
Every cell in your heart,
Every inch of your heart.
Know that as you go through your day,
With each breath you take,
You are filling your entire body and especially your heart full of this warm energy.
Breathing in,
Two,
Three,
And breathing out,
Two,
Three.
Breathing in,
Two,
Three,
And breathing out,
Two,
Three.
So very slowly in your own time,
Gently open your eyes and give your fingers and toes a little wiggle.
