Welcome to the female body scan.
This meditation is intended to be a mindful and relaxing body scan,
Similar to many others.
The only difference is that in defiance of cultural traditions of sexualizing or shaming female body parts and meditative traditions of just ignoring them completely,
In this meditation we will treat your vagina,
Uterus,
Ovaries and breasts just like any other part of your body.
So we will be holding them for a moment in awareness,
Breathing into them and then passing on.
Although this is a very simple addition to the body scan,
You may find that with regular practice you find yourself becoming more confident with the ownership of your own body and more loving in the kinds of things that you say to yourself.
Let's start.
Make yourself comfortable in the place where you're going to be doing this body scan.
I recommend doing this body scan lying down,
You can also be seated,
Spine straight or in any other position that's comfortable and right for you.
During this meditation you may notice sounds inside and outside the room and thoughts coming from your mind.
You may notice sounds in the room and thoughts going through your head.
That's okay and I would encourage you to just allow them to pass without really taking much notice of them at all.
Start by taking three deep breaths.
All the way in and all the way out.
Taking your attention now to the top of your head.
Just noticing what is there.
And if you want to,
You can imagine that you're breathing in and out through the top of your head.
Bringing your attention down now to the center of your head.
Extending it outwards to your face,
The back of your head,
Your ears.
Just imagining now that you're breathing in and out through the center of your head.
Moving your focus now to your neck,
The back of your neck,
Your throat.
You may notice your breathing flowing naturally in and out through your throat.
Bringing your attention now to your shoulders.
The shoulders are a place that is not always relaxed at first.
So if that's the case for you,
Just allow that and breathe into your shoulders.
And if they need to relax a little more,
Just allow that to happen now.
Bringing your attention across now to your left shoulder.
And all the way down your left arm,
All the way to your left fingertips.
Imagining your breath going all the way down to your fingertips.
And then rising again to reach your hand,
The palm and back of your hand.
Your wrist,
Your forearm,
Elbow,
Upper arm.
And back up now to your left shoulder.
And across now to your right shoulder and once again all the way down to your right fingertips.
Letting your breath flow down your arm,
If that's something which seems right to you.
Bringing your breath and your awareness back up to the palm of your hand,
The back of your hand.
Your right wrist and forearm,
Your elbow,
Upper arm.
Right shoulder and focusing once again on both shoulders.
Breathing into your shoulders,
Allowing them to relax a little bit more.
And then rising again to reach your hand,
The palm of your hand.
