Welcome to a five-minute body awareness,
Body scan meditation.
Please find a comfortable place to sit or lie down.
And now that you've found your place,
Please gently close your eyes.
And getting in touch with the sense of the body in its entirety.
Just lying here,
Just sitting here.
Simply dropping in to feel all the contact points just where you are.
Expanding that awareness to focusing on the breathing in the abdomen.
Or perhaps you like to focus on feeling the breath going into and out of the nostrils.
If you can,
Allowing yourself just to breathe naturally going in,
Going out.
No matter when you practice,
You can always simply drop into this feeling of the breathing going in,
Going out,
This natural biorhythm.
It's a great indicator that no matter what's going on in our life,
We're still breathing and we're alive.
And you can always just rest in awareness,
Feeling the gentle expansion in the abdomen when breathing in,
Contracting when breathing out.
Or maybe your mind's eye vantage point is at the very tip of the nose.
Breath going in,
Going out naturally,
However it is,
Just as it is.
And whenever you drop into this place and space of meditative awareness,
What this is really about is helping you to be proactive in managing your own health and well-being.
And now simply preparing to briefly move our minds through the body.
And just briefly scanning and knowing whatever sensations that you may feel.
Shifting all of our attention down to our feet,
Feeling the contact point with your heels,
The bottoms of the feet,
The toes,
On up into the ankle joints.
Just feeling whatever sensations that may be there.
Expanding this awareness to include the shins and the calves,
Coming up into the knees and the upper legs.
And expanding that up into the pelvic basin,
The hips and the buttocks.
From the center of our body,
The pelvic basin,
Expanding the awareness down to the legs,
The knees,
Ankles and feet and toes.
And I should breathe out,
Just letting it all go in our new inhalations,
Bringing the focus on up into the abdomen,
The chest,
The back region,
Lower middle upper back,
And the sternum and the collarbone.
Just feeling into this area of the body of the torso and the upper torso,
Just as it is,
As if you've never been a witness to this area of the body before.
And I should breathe out,
Letting it all go,
Shifting the attention over to the shoulders,
Arms,
Elbows,
Forearms,
Wrists and hands.
Maybe noticing sensations in this area of the body,
If there's any tension or tightness,
Of course,
Allowing it to soften or release a bit with an exhalation.
Breathing out,
Letting that go,
Coming up to focus on the neck and the face and the head in its entirety.
If you can,
Letting the face soften,
Just letting the face be natural,
Not trying to do anything.
Relaxing the jaw.
And one more time,
Just briefly moving down over the body,
Letting go of the head and the neck and the face,
The shoulders,
The arms,
The chest,
The abdomen,
Upper,
Lower back,
Center of the body,
Legs,
Knees,
Lower legs,
Ankles and feet.
And as you just breathe here,
Resting in awareness,
Knowing that this is really about taking care of yourselves,
Acts of self-care that not only potentially benefit you,
But all those with whom you interact.
May you all be at peace and may you all be well.
Thank you.
