Hi,
This is Joni with Healthy Body,
Peaceful Soul.
Today I'm going to guide you through a body scan mindfulness meditation.
This practice is helpful in training you to focus,
To relax,
And it can even help you to fall asleep.
To get started,
Find a comfortable position,
Either sitting or lying down.
Once you settle into this position,
Take a deep inhale and exhale with a sigh.
Allow your body to relax even more from where it is right now.
As we move throughout this practice,
I'll be speaking parts of the body.
You're welcome to repeat those parts in your mind as well as bring your attention and awareness to those parts of your body.
Keep moving along with the sound of my voice and my instructions.
If you get distracted,
Don't worry too much.
Just come back.
Let's get started.
Bring your attention and awareness to the soles of the feet,
The soles of the feet,
The balls of the feet,
The arches,
The heels,
All of the toes,
The big toes,
Second toes,
Third toes,
Fourth toes,
Fifth toes.
Awareness to the whole sole of each foot and the back of both heels,
Back of the ankles,
The calves,
Back of the knees,
Back of the thighs,
Back of the hips,
The low back,
Mid back,
Shoulder blades and upper back,
Tops of the shoulders,
Let's take a deep breath here,
Tops of the shoulders,
The backs of the arms,
Pointy parts of the elbows,
Back of the forearms,
Back of the wrists,
Back of the hands,
All of the fingers,
The thumbs,
Index fingers,
Middle fingers,
Ring fingers,
Little fingers,
The palms,
Awareness of both hands alive with sensation,
The inner wrists,
Inner forearms,
Inner elbows,
Upper arms,
Tops of the shoulders again,
Let's take a deep breath here,
The back of the neck,
Back of the head,
Top of the head,
The forehead,
Let it be smooth,
The temples,
Both eyebrows,
The space between the eyebrows,
The eyes heavy and relaxing,
The nose,
Tip of the nose,
Both cheeks,
The upper lip,
Lower lip,
The teeth,
Gums,
Roof of the mouth,
Base of the mouth,
The tongue,
The whole mouth alive with sensation,
Chin,
Jaw,
The whole face,
The throat,
Collarbones,
Center of the chest,
Ribcage,
Abdomen,
Front of the hips,
Tops of the thighs,
Tops of the knees,
The shins,
Front of the ankles,
Tops of the feet and now awareness of the whole right side of the body,
The whole right side of the body,
The whole left side of the body,
Awareness of the whole left side of the body,
The front side of the body,
The back side of the body,
The upper body,
The lower body,
The whole body together,
The whole body together,
The whole body from the crown of the head to the soles of the feet together.
Really trace an outline around the shape and position of your body as it is in this moment.
Feeling an outline around the shape and position of your body as it is.
Feeling the contact between your body and what supports your body,
Whether it's a chair,
A bed or the floor,
Feeling that contact and that support.
Notice the sensations of your natural breath,
Awareness of the belly rising and falling.
Belly rises with each natural inhale and falls toward the spine with each natural exhale.
Let your attention rest in that rise and fall.
No need to change the breath or control it.
You're welcome to stay here as long as you'd like,
Maybe even drifting off to sleep.
Or if it's time for you to start your day or continue with your day,
You may gently do so by wiggling fingers and toes and perhaps taking a deep breath again.
And when you're ready,
If you're choosing to awaken and continue with your day,
You might slowly transition to that.
Enjoy the rest of your day or the rest of your night.
