We are going to move into a body scan meditation.
The intention of this is to invite your whole self into the present moment and become aware of your full self as one collective entity.
I am going to name body parts and I invite that with each part that I name to bring your attention there,
To bring your breath to those places.
As your attention and awareness of sensations increase,
You may wish to make some movements or adjustments to your posture and stance.
I encourage you to listen to your body.
Take a moment now to be with your breath and bring your attention to the crown of your head,
To the top of your skull.
If it feels supportive and helps with your attention,
You may wish to bring in touch to the places that I name.
Be intuitively guided with what style of touch feels nourishing at this time.
It might be a light touch with your fingertips,
It might be a firmer squeeze or self massage with your whole hand.
Bring your attention now to the back of your skull and the connection to the top of your spine.
Around now to the front,
Your forehead,
Your eyebrow line,
Across and down your jaw line.
Noticing any tension,
Any holding as I name these body parts.
Down your chin,
Throat and neck.
Bringing attention to parts of yourself that you may not usually pay attention to.
Across your chest and collar bones,
To your shoulders.
You're going to go down one arm to your elbow,
Your forearm,
Your wrist,
To the palm of your hand and the tips of each finger.
And back up again,
Across your chest,
To your other arm,
And the same on this side.
Down to your elbow,
Your wrist,
Palm of your hand to your fingers,
And back up to the top of your chest.
Down your rib cage to your diaphragm.
Noticing any sensations that you may be becoming aware of.
Around to your back,
The top of your spine,
Across your shoulder blades,
The back of your rib cage,
To your kidneys,
And across your belly.
Down now to your hips,
Going down one leg,
Across the front and back of your thighs,
Down to your knee,
Down your calf,
Shin and ankle,
Across the tops of your feet to each toe,
And down to your heel.
Back up again,
And the same on the other leg.
Moving down your thigh to your knee,
Down to your ankle,
Across the top of your feet to the heel.
Making any movements and adjustments that you feel,
Acknowledging your full body.
We're going to bring your attention back up,
From your toes to your ankles to your knees,
To your thighs to your hips to your chest,
To your arms and shoulders and neck,
To your face and your skull.
You might like to do one full sweeping motion of your body.
Feel the full expansion of your breath as you feel your full self here now.
