Welcome and thank you for joining me in this mindfulness guided meditation.
This body scan meditation helps me to enter a space of full relaxation,
Allowing the possibility of falling asleep.
If that happens,
It is okay to let yourself go without any resistance.
Now let's begin by bringing your gentle attention to your breath.
Begin to notice where in your body you feel your breathing the most.
Perhaps on the rising and falling of your chest,
Belly,
Or maybe noticing the airflow at the tip of your nose or in the back of your throat.
Take a couple breaths here and notice where do you feel your breath the most.
Let's begin by laying on the floor.
You can also be in a seated position for this practice if that is your preference.
During this meditation you will be feeling the body's sensations that are present for you at the moment.
Scanning the body for any kinds of sensations,
Heaviness,
Pressure,
Movement,
Heat,
Or coolness.
You will be noticing these sensations without trying to change them or make them different.
Really bringing a mindful attention of curiosity and openness to your practice.
If you feel comfortable now,
Allow the eyes to gently close.
Start by tuning into the posture of the body.
It is helpful to keep the spine straight and energized while relaxing the muscles around the skeleton.
You can use the breath to aid in this process as you're breathing.
With energy and awareness into the spine,
Reaching the spine gently upward.
And as you breathe out,
Simply let go.
Now allow the shoulders to drop.
Let there be some looseness in the jaw and soften the belly.
Allow for a few deep breaths here.
We'll start the body scan by tuning into the crown of the head.
Simply bring your awareness to the top of the head.
Tuning into whatever is present here for you.
You can drop down into the forehead and brow.
And tuning into whatever is that you're experiencing here in this moment.
You may notice the temperature of the air.
Perhaps some slight scrunching of the brow.
Or some relaxation.
Whatever is present,
Simply be with it and observe it.
Drop down into the eyes and cheekbones.
Even with eyes closed,
You may notice some movement in the eyes.
Coming down to the tip of the nose and upper lip.
Here you can feel the body breathing gently and naturally.
You may also notice the air on its way in.
And coming out,
Just a little bit warmer.
Move on into the mouth.
Looking at the lips,
The jaw and the tongue.
You may notice how the tongue is resting or perhaps any tension or slack in the jaw.
Or whatever it is that is present here for you.
Drop down into the neck and throat,
Noticing any tension or any movement of the body with the breath.
Remember there is nothing you should be experiencing.
There is no right or wrong.
Just tune into the direct physical experience.
Let go of the judgments and thoughts and return to the actual physical body.
Now you can move to the top of the shoulders and into your shoulder blades.
Perhaps noticing any movement with the breath or the sensation of the clothes on the body.
Moving down into the upper arms and elbows.
Again just tune into whatever is your direct experience in this very moment.
Now continue down into the forearms and wrists,
Perhaps noticing any points of contact.
Maybe your arms are resting in your lap or on the arms of the chair.
Just notice how that feels.
And moving into the hands.
Go over the palms,
The fingers and the back of the hand.
Notice any points of contact where the hands may be touching each other or resting in the lap.
You may notice that the temperature of the air feels different on the back of the hand than it does on the palm.
And back up into the chest and rest here for a moment,
Tuning into the body breathing.
You can notice the rising and falling,
The expansion and contraction,
The natural movement of the body breathing.
Allow a few moments to sit with the breath in the chest.
As you drop down into the abdomen and stomach,
Again you may notice the sensations of the body breathing.
Rest your awareness with the body and just stick with whatever sensations are arising in this moment.
Drop down into the hips,
The pelvis and the butt.
You can probably feel the point of contact where your body meets the chair,
Cushion or the floor.
Take a moment to feel these sensations.
Now move on into the thighs and knees,
Noticing any points of contact,
Any tensions,
The clothes on the body and anything else present in your direct experience.
Now drop into the calves,
Shins,
Ankles,
Seeing what's present for you here.
Perhaps there is some ease or some jittery or anxious feeling in the legs.
Whatever is present,
Just be with it.
Welcome it.
Finally,
Moving to the feet,
Going over the heel,
The arch,
The ball of the foot,
The toes and the top of the foot.
Tune into the points of contact where the feet are touching the ground or tucked up underneath you.
Take a moment here at the end to tune into the whole body together from head to toe.
You may be able to feel the breath energy as it moves through the body.
You can get a sense of the entire outline or posture of the body as it rests here.
Tune into your whole body to experience the highest level of presence you can witness now.
As we exit this meditation,
Remember to introduce tiny movements as you initiate your transition back to your space.
As you come to the end of this practice,
Take a full deep breath,
Taking in all the energy of this practice and exhaling fully.
And when you're ready,
You may open your eyes and return your attention to this present moment.
As you become fully alert and awake,
Consider setting the intention that this practice of building awareness will benefit everyone you come in contact with today.
I end this meditation by thanking you for sharing this moment with me today.
Thank you.
