Sitting comfortably as we begin this short,
Relaxing body scan meditation.
Beginning by noticing the environment around you,
The temperature,
If there's any breeze,
Any smells or sounds.
Just watching,
Being okay with whatever arises,
Not labelling it as good or bad,
Just observing.
Sitting comfortably in your chair,
Your seat,
Cushion or the ground.
Seeing the effect of gravity as you feel the weight of your body supported by the ground,
Held by the ground beneath you.
Watching three deep breaths,
Inhaling through the nose and exhaling through the mouth.
Allowing your breath to find its natural rhythm.
Inhaling calm through the nose and exhaling any tension through the nose.
Bringing your awareness to the crown of your head.
You can imagine a golden thread just gently pulling up the crown,
Allowing your spine to lengthen.
And now noticing the sensations on the crown of the head.
Seeing your awareness to your forehead.
Seeing if there's any room to relax your forehead.
Seeing your temples and your eye sockets around your eyebrows,
Your jaw bone.
Just being curious.
Seeing if these areas can relax just a little bit more.
Bringing your awareness to your nose.
Above your lips and your jaw.
Can you let go any tension from your jaw,
Around your mouth,
Your chin?
The back of your neck.
The side and the front of your neck.
Now your shoulders.
Can you allow your shoulders to melt,
To soften?
Breathing down both of your arms.
Your elbows.
Your lower arms.
Noticing any difference between your arms or the balance.
With your hands in a very relaxing place for them to rest.
Just noticing any sensations in the palms of your hands,
Your fingers.
All the way to the tips of your fingernails.
As you begin to bring your awareness to the top of your back.
Breathing down from your shoulders.
Just observing.
Seeing if you can relax,
Create more space with each exhale.
Moving down your back.
Breathing and softening.
All the way down to the base of your spine,
Your side ribs.
As you move your awareness up to the upper chest,
Moving down from your neck.
The collar bones,
The sternum,
Chest.
Moving slowly and mindfully down your torso.
Paying attention to how it feels.
Any pleasurable sensations.
Any discomfort.
Just simply watching.
Down your belly and past your navel.
Bringing your awareness to your hips.
Any sensations here.
Is there any room to relax just a little bit more.
And your pubic bone,
Your bottom and genitals.
Just noticing.
Observing.
Moving your awareness down your legs,
Your thighs.
Your hands strings.
Your knees.
All the way down your lower legs,
Your calf muscles,
Your shins.
And your ankles.
How do they feel?
Into your feet.
The tops of your feet.
Your heel.
And the arch of your feet.
Open and relax.
The ball of your feet.
Your big toes.
The second toe.
Third toe.
Fourth toe.
And your little toes.
And now with one slow deep inhale,
Moving your awareness from your feet all the way up to the crown of your head in one inhale.
And with one exhale,
Allowing your awareness to go from the crown of your head all the way down to your feet and the ground.
Continuing to scan your body,
Inhaling from the ground through your feet,
Legs,
Belly,
Torso,
Chest,
Shoulders,
Head,
Crown and above.
With one inhale.
And with your exhale all the way down from the crown to the ground.
Continuing this at your own pace.
Noticing any subtle sensations throughout the body.
Any pleasurable sensations or agitation in the body.
Or pain.
Heat.
Vibration.
And just continuing to observe.
Moving your awareness from the ground to the crown.
And back down to the ground.
Bringing your awareness back to your breath.
And to the environment around you.
Any sounds,
Smells,
The feeling of the space.
Coming back gently.
