We'll practice this meditation laying down,
Likely laying down in bed,
Getting nice and comfortable where you are.
When you're ready,
We'll take a full inhale through the nose and a long sigh out through the mouth.
Let your breath return to its natural rhythm,
Inviting the breath to move just through the nose.
Let your face soften,
No need for expression.
The eyelids might get heavy,
The jaw could soften,
The shoulders could sink,
Letting the rest of the body get heavy.
We'll move our awareness from place to place in the body,
Noticing simply how that area feels.
We'll begin at the right hand,
The palm,
Back of the hand,
Thumb,
First finger,
Middle finger,
Ring finger,
And fifth finger.
Let your breath return to its natural rhythm,
Ring finger,
And fifth finger.
The lower arm,
Upper arm,
Shoulder and shoulder blade,
The left shoulder blade,
Left shoulder,
Upper arm,
Lower arm,
Fifth finger,
Ring finger,
Middle finger,
First finger,
Thumb,
Back of the hand,
The palm,
Aware of both hands,
Both arms,
The chest,
Belly,
Navel,
Pelvis,
Hips,
Right thigh,
Calf,
Ankle,
The sole of the foot,
Toes,
One,
Two,
Three,
Four,
Five,
Left foot,
Toes,
Five,
Four,
Three,
Two,
One,
Sole of the foot,
Ankle,
Lower leg,
Thigh,
The seat,
Low back,
Waist,
Rib cage,
Upper back,
Back of the neck,
Scalp,
Forehead,
Space between the eyebrows,
Eyes and eyelids,
Cheeks,
Nose,
Lips,
Teeth,
Tongue,
Chin,
Ears,
Your lungs,
Breathing,
Your heart beating.
Thank you for joining me in this five minute body scan.
Hope you have a good night.
Thank you.
Take care.
