For this body scan meditation,
Take some time before we begin to create a safe,
Comfortable space.
Gather any props that will support you in your practice.
Perhaps a cushion or a pillow to rest your head,
A bolster to place under your knees to support your lower back,
A blanket to provide cover and warmth.
Lying down on your back,
Take some time to get comfortable.
Find a position that will promote a sense of ease and relaxation.
Gently close your eyes and allow your body to let go,
To be heavy.
Feel your full weight on the floor,
Let it hold you and support you.
Soften and let go.
This way your body is in contact with the floor,
Tune in to the pressure of your body as it makes contact with the stable ground beneath you.
Allow your whole being to begin a transition from thinking to feeling.
Let go of any recurring thoughts that no longer serve you and no longer useful at this time of kindness and calm.
Notice where your feet connect with the ground,
Notice where your legs connect,
Your pelvis,
Back,
Hands,
Arms,
Shoulders,
Head.
Let yourself settle in,
Shifting your body to find that place of relaxation and ease.
Bring your awareness to your forehead,
Allow it to soften and smooth.
Feel the space between your eyes widen and your jaw relax.
Unclench your teeth,
Let your tongue rest on the roof of your mouth.
Allow your shoulders to be heavy,
To melt into the floor beneath you.
Let your out breath channel any tension away from the shoulders,
Through the arms,
Down the hands and away through the fingers.
Simply place awareness on one finger at a time.
Your left thumb,
Index finger,
Middle finger,
Ring finger,
Baby finger.
Right thumb,
Right index finger,
Middle finger,
Ring finger,
Baby finger.
Trace the spotlight of your attention up your arms,
Shoulders and rest your attention in your upper back.
Breathe into the shoulder blades.
Feel your breath fill the back of your upper ribs,
Breathing into the floor beneath you,
Broadening and softening.
Draw your spotlight of attention from your back body towards your front body,
Settling on your chest.
If you would like to,
Gently place your right hand over the heart area.
Feel the gentle rise and fall of your chest cavity beneath your palm.
Allow the gentle wave-like motion to soothe you.
Rest your awareness here.
Relax.
Let go.
Place your left hand over your belly.
Place the gentle inhalation and exhalation beneath your hand,
Like a gentle parachute filling with air and gently floating back to earth.
Let the breeze of your breath soothe you and relax you.
Release.
Let go.
Travel the spotlight of your attention down through your left leg.
Breathe into any tension or discomfort you notice along the way.
Allow any residual tension to flow with the out-breath through your leg down towards your left foot and away from the body.
Take some time here to explore your left foot.
Bring your spotlight of awareness to your left big toe,
Your second toe,
Middle toe,
Fourth toe and baby toe.
Breathe in through your foot and soften the top of your foot.
Scan your awareness down through your right leg.
Use your inhale to breathe into any tension or discomfort.
Allow any residual tension to flow with your out-breath through your leg down towards the foot and away from your body.
Take some time to explore your right foot.
Bring your spotlight of awareness to your right big toe,
Your second toe,
Middle toe,
Fourth toe and baby toe.
Soothe the sole of your foot and soften the top.
Let go now and allow your awareness to expand out to your whole body,
Your whole being.
Notice the rhythm of your breathing,
The gentle rise and fall of your belly,
Relaxing,
Softening and letting go.
Become aware of the weight of your body on the floor.
Allow your breath to deepen a little.
Invite your awareness to broaden,
Becoming aware of the room around you and any sounds nearby.
Bring some gentle movement to your hands and feet.
Gently move your head from side to side.
Stretch your arms above your head.
When you are ready roll onto your right side using your right arm as a pillow.
And when you are ready let your left arm lever you up into a seated position.
Rub your hands together briskly to create some energy and heat.
Place them over your closed eyes and gently open your eyes into your cupped hands.
Blink slowly three times.
Then bring your hands to Anjini Mudra,
Prayer position.
Take as much time as you need to gently acclimatise back into this moment and into this day.
Move with care and go about your day with positivity,
Kindness and peace.
Namaste.
