Hi,
I'm Jeremy,
And welcome to this body scan meditation.
So simply start by finding a comfortable and relaxing position for your body.
And this can be either seated or lying down.
Close your eyes softly,
And take a few deep breaths.
Letting your body relax with each exhale.
Your breath is to settle into a natural rhythm.
This body scan meditation helps cultivate mindfulness by bringing attention to each part of the body.
Promoting relaxation and reducing stress.
It enhances body awareness,
Allowing us to notice physical tension and release it consciously.
And this practice also fosters a deep sense of presence.
Encouraging a connection between mind and body for improved overall well-being.
Now I invite you to bring your attention to your feet.
Feeling the sensation of your feet against the floor or surface.
And notice any tension,
Warmth or coolness.
Simply observe without judgment.
And let your feet relax,
Releasing any tension.
And slowly move your attention up to your ankles and calves.
Noticing any sensations here.
Are they tight or are they relaxed?
And allow this area to soften and release as you breathe deeply.
And now guiding your awareness to your knees,
And gently scan this area.
Feel the weight of your legs,
And notice any areas of tightness or ease.
Breathing in to any tension,
And allowing it to melt away with your exhale breath.
Bring your attention to your thigh.
Observe the sensations in your upper legs.
Are they heavy or light?
Relax and soften this area as you continue to breathe deeply.
Now moving to your hips and pelvis.
Notice any tension,
Warmth or comfort.
Allow these areas to release any holding patterns,
And simply relax.
Slowly bring your awareness to your abdomen,
And the fall of your belly as you breathe in and out.
Notice if there is any tightness or discomfort here.
And with each breath,
Allow your belly to soften.
Now guiding your awareness up to your chest.
Feel the expansion and contraction as you breathe.
And notice the rhythm of your breath in this area.
Allow your chest to feel open and at ease.
Bring your attention to your shoulders.
Are they tense or relaxed?
Let them soften,
Releasing any tightness.
Allow your shoulders to drop and relax fully.
Now scanning your arms.
Moving from your upper arms down to your elbows,
Forearms,
Wrists and hands.
Notice any sensations,
Any areas of tension.
And gently let them go.
And scanning from your arms up to your neck and throat region.
Noticing if there is any tension here.
And allow your neck to release,
Letting go of any tightness as you breathe deeply.
Finally,
Guiding your awareness to your face.
Relax your jaw,
Your cheeks,
Your forehead and your eyes.
Let go of any clenching or tension in your face.
And take a moment to scan your entire body.
From the crown of your head to the tips of your toes.
Noticing how you feel now.
More relaxed,
More present and more aware.
When you feel ready,
Taking a deep breath in.
And a slow smooth exhale.
Allow the eyes to gently flutter open.
And bringing the sense of calm and awareness with you as you continue on your day.
