Good morning,
Good afternoon,
Good evening wherever you are.
My name is Dr.
Nalajasi from Inner Mileage Coaching.
And today we will be conducting a very simple meditation focused on becoming aware of the body.
A simple body scan that puts you in direct connection with what's happening with your body.
In various meditation practices,
You will find that there is a connection that starts with becoming aware of the breath,
Becoming aware of the body and becoming aware of the mind.
For our purposes today,
We're primarily going to focus on becoming aware of the body.
It's a very short meditation.
And to start,
I ask that you sit comfortably if you can.
If you cannot sit,
Lay down if that's most useful for your purposes.
And immediately bring your full attention to the area between your nostrils and your upper lip.
Becoming aware that you're breathing.
From here,
Gently bring your attention to the sole or heel of your left foot.
Being aware of how that left foot is connected to the ground,
Your shoes,
Sneakers or the floor.
Being aware of the texture,
The feeling and the connection.
Next,
You come aware of your small toe.
To the toe next to it.
And now your middle toe.
Second toe and big toe.
And bring your full attention to the top of your foot.
Being aware of how the ligaments connect to your toes.
Bringing awareness to your ankle,
Your left ankle.
Moving up to your shin.
And your left calf.
Bringing full awareness to the blood circulating.
And the energy that you feel in your left foot.
Gently bring attention to your left knee.
Giving great gratitude for how your left knee enables you to walk effectively.
Now become aware of how your left knee connects to your thigh bone.
And the sensations in your thighs.
Finally resting your attention to your left hip bone.
From here we're going to transition to the right foot.
Becoming aware of how the right heel or the sole of your foot connects to the ground,
Your shoes or whatever surface you're on.
Being aware of what it feels like.
What's the texture?
Now bringing attention to your pinky toe.
Next one.
Middle toe.
Second toe.
Only a big toe.
Bringing your full attention to the top of your foot.
To your ankle.
Noticing how your foot connects your ankle to your leg.
Bringing awareness to your shin,
Calves.
Being aware of how blood is circulating.
How energy is moving.
Becoming aware of your right knee.
Bringing your attention to how your knee connects to your thigh bone and how that thigh bone connects to your hip bone.
Now if you're seated,
Become aware of how your sit bone is connected to the seat you're on and how your body is suspended on this seat.
Rest your body so you become aware of your weight.
Bringing full attention to your abdomen.
Noticing how it's rising or falling with each breath.
Now bringing attention to the area around your heart space.
Noticing how your heart's beating and moving with each and every breath.
Now bringing attention to your shoulders.
Focusing your left shoulder.
Going down your left arm,
Elbow.
To your hands.
Now becoming aware of your pinky finger.
The next one.
Middle finger.
Next finger.
And your thumb.
Bringing attention of your left arm.
To your shoulders.
Now becoming aware of your right shoulder.
Biceps,
Elbow,
Wrist,
And fingers.
Being aware of your pinky finger on the right.
The next one.
Middle finger.
Second finger and thumb.
Now bring your attention up from your right hand back to your chest area.
And now to your neck.
Being aware of how your neck is holding your head.
You might even become aware of the weight of your head.
Now bringing your attention from your head,
From your neck.
To your chin.
Your jaws,
Relax your jaw line.
Cheekbones,
Relax your cheekbones.
Relax your eyebrows.
Relax your ears.
Relax your forehead.
And now become aware of the crown of your head.
Totally relaxing your body in your seat,
On your bed,
Wherever you are.
Take a gentle deep breath in.
Hold,
Release.
And just be aware of what's going on through your entire body.
Notice the tingling sensations.
Pain,
Itch,
Or itches.
Any sensations and make a note of it.
Don't be distracted by it.
Stay in peace.
Knowing that whenever you're aware of what's happening in your body,
You have direct control of what's happening in your mind using your breath.
Sending you peace and light.
Until next time.
