Welcome to this body scan guided meditation.
Find a seated position and a chair feet on the floor,
On the ground,
Support beneath your seat.
Find a gentle roll of the shoulders up,
Breath in,
Back and down,
Breath out.
Bringing awareness to your toes,
Right foot,
Left foot,
Awareness to your ankles,
Lower leg,
Knees and thighs,
Aware of your right hip and left hip.
Notice all sensations from hips to toes,
The weight of your lower body,
Warmth or coolness,
Any tension or release of tension.
As you bring awareness from hips to toes,
Notice subtle movements,
Any changes in sensation as you bring awareness there.
Breathe in,
Breathe out.
Bringing awareness to your belly,
Low back,
Mid and upper back and chest,
Aware of all of the muscles from belly to back,
Back to chest,
Be expanse through the ribs as you breathe in and drawing to center as you breathe out and awareness of all sensation through the torso,
Sides of the body,
Front and back,
Breathe in and breathe out.
Awareness to your shoulders,
Right shoulder,
Left shoulder,
To your upper arms,
Triceps and biceps,
Awareness to your elbows,
Forearms,
Wrists,
Hands and fingers.
Great awareness of sensation from the tops of the shoulders to the fingertips.
Notice the weight of your shoulders and arms,
Hands and fingers,
Warmth or coolness,
Any tension or ease of tension and any changes in sensation as you bring your awareness there.
Breathe in,
Breathe out.
Bringing awareness to your neck,
Front,
Back and sides of the neck,
To the jaw,
Lower lip,
Upper lip,
To your cheeks,
Your nose,
The coolness or warmth of the air coming in through the nostrils and the air coming out onto the upper lip,
Aware of your eyes,
Eyelids,
Forehead,
The entire back of your head and the very top or crown of the head.
Aware of all sensation from neck to the crown of the head,
Notice the heaviness or lightness of the head,
Warmth or coolness,
Tension or ease of tension and aware of anything that changes from the face to the back of the head,
From the neck to the crown of the head as you bring your awareness there.
Breathe in,
Breathe out.
Aware of your entire body from the crown of the head to the toes,
From right to left,
From front to back of body,
Aware of your breath,
The air on your skin and gently bringing movement to limbs,
To fingers and toes,
A roll of the shoulders up toward the ears,
Breathing in,
Back and down,
Breathing out and opening the eyes.
Awake and ready to move into or continue through your day.
