Meditation Challenge | Body Scan Awareness [Day 3]

Learn to meditate like a monk in 14 days through this 14-day meditation challenge. Over these 14 Days, I guide you through 14 different meditations teaching you the basics of meditation. On Day 3, we will move our awareness to the body. We will do a whole body scan which will help us to feel more present and connected to ourselves.

If you have taken my course "Meditate Like a Monk" on Insight Timer, this meditation challenge is the mini version of that course. If you are new to meditation, want to build a consistent meditation practice, or want to access the meditations from the course, this is perfect for you.

You can also access the full playlist on my profile.

Transcript

Welcome back meditators.

It's day 3 and today we are going to focus on grounding ourselves by bringing our awareness to the body.

This practice will help you feel more present and connected with yourself.

If this is your first day,

I will recommend starting from day 1.

Now find your most comfortable position and gently close your eyes.

You can sit on a chair with your feet flat on the ground or cross-legged on a cushion.

Rest your hands gently on your knees or in your lap in a quiet and peaceful space.

Keep your back upright but not uptight.

Now bring your awareness inward.

Begin to notice your breath as it is,

Without trying to change it.

Simply observe the natural rhythm of your breathing.

You are doing something truly powerful for yourself.

Now let's start with a mindful breath in and a slow relaxing exhale.

Feel yourself supported by the ground beneath you.

Now bring your awareness to the top of your head.

Notice any sensations here,

Tightness,

Warmth or even stillness.

Whatever you feel,

Just observe it without judgment.

We are simply observing without putting any labels.

As we watch the clouds passing by in the sky,

And do not judge if the cloud is small or big,

Beautiful or boring,

We simply observe with curiosity.

Bring that mindset to this practice.

And if you find your mind is drifting,

The first thing you can do is to simply relax,

Then release the distraction and then simply return to the object of focus.

Now slowly let your awareness move down to your forehead,

Your eyes and your jaw.

Notice how these areas feel.

Is there any tightness in the muscles in your face that you can release with each exhale?

Continue scanning down your neck and into your shoulders.

Allow them to soften and relax.

Feel your arms resting gently,

Your hands either in your lap or by your sides.

Now bring your awareness to your chest.

Feel a rise and fall with each breath.

There's no rush,

Just be here with your body.

Now move your awareness to your back and your ribcage.

Notice how it moves in and out with each breath.

Finally,

Move your awareness down to your legs,

Knees and feet.

Feel the connection between your body and the earth.

Now take one more mindful breath and as you exhale,

Feel your whole body getting relaxed,

Grounded and becoming more present.

Beautiful job today.

You've connected with your body in a way that brings you right into the present.

Tomorrow,

We'll deepen this connection by exploring the sensation in our body.

When you're ready,

Gently open your eyes.

I cannot wait to guide you and continue this journey with you.