Hello,
My name is Jeremy McMahon and I will be guiding you through a 10 minute body scan meditation.
For this meditation,
You will want to take a comfortable seat either cross-legged on the floor or in a chair with your feet firmly planted on the ground.
Feel free to meditate with your eyes either open or closed,
Whatever is most comfortable for you,
And keep your back straight but not rigid.
Alright,
In a moment when you hear the bell we will begin our meditation.
First we are going to bring our awareness to our feet.
Just notice our feet,
Notice how they feel right now in this moment.
Maybe they feel warm,
Maybe they feel cold,
Maybe you notice a particular texture that your feet are touching right now.
However your feet are in this moment,
Just recognize that and notice how your feet feel.
Now we are going to move our attention up to our seat where our body comes in contact with either a chair or the floor.
Notice how you are supported and held up during your practice.
Now we are going to bring our attention up to our belly.
Begin to notice the subtle movements of the belly as it follows the breath.
You don't have to change anything about your belly,
Just notice how it feels right now in this moment.
Now we are going to move our attention to our heart,
That space in the center of our chest.
Just become aware of that part of your body and notice how it feels.
Now we are going to move our attention to the back of the shoulders.
Again,
Just notice how this part of your body is doing.
You don't have to change anything about your shoulders,
Just become aware of how they feel in this moment.
Now we are going to move our attention to the back of the head.
Just become aware of how this area of the body feels.
Notice it.
Now we are going to move our attention back down to our feet,
Feeling the textures.
Now we are going to move our attention up to our seat,
Noticing the support.
Now we are going to move our attention up to our belly,
Noticing the subtle movements.
Now we are going to bring our awareness to our heart,
To that space in the center of our chest.
Now let's bring our awareness to our shoulders,
Again just noticing how this part of our body feels right now in this moment.
Now we are going to bring our attention to the back of the head,
Feeling the part of our body feels right now in this moment.
Now bring your attention up to your seat.
Now we're going to bring our attention up to our belly.
Now we're going to bring our attention up to our heart.
Now next,
We'll bring our attention up to our shoulders.
And then we'll bring our attention to the back of the head.
In just a moment,
I will ring the bell,
Ending our meditation session.
And then we'll bring our attention to the back of the head.
Now we'll bring our attention to the back of the head.
