Hello and welcome to your body scan meditation.
I'm so glad you're here taking this moment to reconnect with yourself.
This practice is an invitation to slow down,
Tune in,
And bring awareness to your body just as it is.
There's no need to change anything.
Just simply notice and be with each sensation.
The benefits include increased awareness,
Reduced stress,
Relief from pain or discomfort,
And improved interceptive awareness.
The ability to recognize and respond to internal signals.
In this guided meditation,
We'll scan your body to bring awareness to all its parts.
If anything feels untrue to you along the way,
Trust your inner knowing.
Take what resonates and leave the rest behind.
Everything here is an invitation.
You get to decide what feels aligned for you.
If at any time you need to pause or return to the meditation later,
Honor how you feel in the moment.
Whenever you're ready,
Let's begin.
First,
Find a comfortable seated position or lie down on your back with your spine long and chest open.
Take a moment here to notice the surface beneath you.
Feel the support of your seat or the soles of your feet gently grounded.
Bring awareness to your breath,
The rise and the fall,
The in and the out.
Now,
Softening your eyes.
Gently close them or let your gaze rest downward.
Take a deep breath in,
Filling your belly with air,
And as you exhale,
Release it all,
Making any sound or noise that comes naturally.
Continue breathing here,
Deeply in this cleansing way,
Going as deep as your body desires.
As you breathe,
Consciously relax your shoulders down and away from your ears.
Release any tension in your jaw and soften the space between your eyebrows.
Notice,
How does your body feel right now?
There's nothing to fix or change.
Just allow yourself to be present with each breath.
Feel a sense of expansion with every inhale and a softening release with every exhale,
As though a gentle waterfall is washing over every cell of your body,
Hydrating and nourishing you.
You might begin to notice your nervous system calming or perhaps a sense of tension beginning to melt away.
Maybe the chatter in your mind is slowing down as you prepare to arrive fully in this moment,
In your body,
In your being.
Now,
Draw your attention inward,
Starting at the root of your spine.
Let your awareness rise through your body,
Up your torso,
Towards your heart,
Your neck,
And the space between your eyes,
All the way to the crown of your head.
As you scan,
Notice where you feel the most energy or sensation.
If you feel comfortable,
Place your hands over that area of your body.
Once there,
Send your breath into the space,
Almost as if you're relaxing deeper into it,
Loosening its edges,
And allow yourself to expand into whatever sensation exists there.
Notice if it moves or shifts in any way,
Simply by paying attention to it.
Continue breathing here.
Inhale through your nose and exhale slowly through your mouth,
Feeling the cool air entering your body and releasing any stale or stagnant air that's been lingering.
If this sensation had an emotion,
What would it be?
See if you can name the feeling,
What lives here.
Now,
Go even deeper.
What is beneath this sensation?
Allow yourself to get curious and explore what's showing up for you.
What needs your attention?
What might need to be brought to the surface?
Take your time here.
Be gentle,
Be curious,
And just notice.
The act of awareness and attention is already part of the process.
This creates space for release,
Not just physical sensations,
But old patterns and ways of being,
Opening up room for new opportunities and possibilities.
Remember,
There's no need to change or fix anything.
Just notice.
Invite it in and be with it.
Breathe into it.
Loosen its grip and gently release its hold.
Spend as much time here as you need.
Keep breathing into the space you're creating.
This is your practice.
Stay as long as you like,
Or return to it whenever you feel called.
Trust that this practice is just that,
A practice to return to.
Thank you for joining me today.
My hope is that this practice supports you in whatever way you need.
Now,
As you slowly begin to bring awareness back to your physical body,
Perhaps wiggle your toes and your fingers,
Gently move your body,
Maybe even stretching.
Take a moment to bring attention to your heart or the space right around your heart.
If your heart had a message for you,
What would it be?
Listen to the whisper of your heart and hold this message close.
As you step into the rest of your day,
Take what feels light with you and leave behind what feels heavy.
It is no longer yours to carry.
With peace and love,
Be well,
My friend.
