This body scan meditation is an opportunity to drop out of the noise and busyness of your day and to check in with your body.
To spend the next few minutes sensing and acknowledging anything that your body is feeling right now.
And to witness your body with compassion,
With an open heart.
So often when we sense sensations or emotions in our own bodies that feel difficult to be with,
We tend to label them as an inconvenience and push them aside.
However,
If we were to witness an animal or a child experiencing those same things,
We tend to show them a lot more compassion than we would ourselves.
So let this practice be an opportunity to show your own body the love and compassion that you might usually reserve for others.
Go ahead and make yourself comfortable.
Make sure that you're warm and that your body is supported.
Closing down your eyes or softening your gaze and letting go of anything that you were doing before this moment.
Letting go of anything that you plan to do afterward.
So that you can arrive in this moment with all of your presence.
When you're ready,
Resting your attention at the crown of your head.
Just noticing any physical sensations here.
Noticing your forehead,
Your eyes,
Your cheeks,
Your nose.
Feel your breath as it flows in and out of your nostrils.
Notice your mouth,
Your lips,
Your nose,
Your mouth.
Your lips,
Your tongue,
The inside of your mouth.
Notice your jaw and feel any tension that you might be holding anywhere in your face.
In your face.
Let your awareness travel down the front of your neck.
Notice your chest and feel the gentle rise and fall of your ribcage with each breath.
Notice your right shoulder.
Your upper arm,
Your elbow,
Your lower arm,
Your wrist,
Your hand,
Your fingers.
Notice your left shoulder,
Upper arm,
Elbow,
Your left lower arm,
Your wrist,
Your hand,
Your fingers.
Feel your belly,
Your pelvic bowl,
Your right hip,
Your left hip.
Feel your right thigh,
Knee,
Your lower leg,
Ankle,
Your foot,
And your toes.
Feel your left thigh,
Your knee,
Your left lower leg,
Your ankle,
Your foot,
And your toes.
Notice the soles of both of your feet.
Now let your awareness flow to the back of your head,
The back of your neck and shoulders,
Your upper back,
Your middle back,
Your lower back.
Become aware of your whole spine.
Notice the back of your right hip and your left hip.
Noticing your whole body resting here in this moment.
Feel the weight of your body.
With your next exhale,
Allow your body to become even heavier.
Now let your awareness rest on your heart.
Witnessing any sensations,
Any emotions,
Any thoughts that your heart is carrying in this moment.
Not needing to judge anything as right or wrong.
Not needing to fix or change anything.
Just being in this moment.
With your body.
Witnessing anything that it is carrying in this moment.
Now bringing your awareness to your emotional body.
Just asking,
What is the strongest emotion that I feel in this moment?
Letting whatever arises be seen,
Be acknowledged,
And be welcomed as part of this sometimes difficult but rich and beautiful human experience.
And when you are ready,
Once more feeling your entire body.
Noticing how your whole body feels in this moment.
Thanking your body for all that it does for you.
For all that it allows you to do.
And when you are ready,
Slowly coming back to the space around you.
Gently opening your eyes.
And going about your day with a new sense of compassion and love for your body and for yourself.
Thank you for meditating with me today.
