Hi and welcome to the J-Way Meditation for Beginners.
This is Jessica and I will be guiding you through your meditation experience today.
And today's meditation will be on being present.
When we are present we feel connected to each moment in our bodies.
We are productive,
Driven,
And motivated and we complete tasks.
Body scanning meditation is a form of Vipassana meditation that is experienced to help expand mind-body awareness,
Release tension,
And quiet the mind.
Body scan meditation is a particularly effective meditation technique to strengthening concentration,
Focusing attention,
And relaxing the breath.
Let's find a comfortable seat for your meditation.
Close your eyes and use your breath as an anchor to ground you into your body.
Starting at the top of your head,
Begin to scan your body relaxing any unnecessary tension in your neck,
In your shoulders,
In your chest,
In your upper back,
Down to your lower back.
Feel tension melting away from all areas of your body.
Let yourself be guided to sensation.
And without putting a reason or story to any sensation,
Just allow yourself to experience awareness of your body.
Feel your organs.
Feel your normal areas of discomfort.
Maybe new areas of discomfort.
Is there a part of your body asking for more attention?
And breathe into these areas.
Feel all the extra space within your body that you have created and filled with goodness.
Moving through your body,
Feel your awareness.
What is it like to be fully present with sensation of your body?
And now direct your awareness to your feet and ankles.
Feel the top of your feet,
The sides of your feet,
And the bottoms of your feet.
And then shifting your attention up to your legs,
The front,
The sides,
And the back of your legs.
All the way up to your hips.
Shifting your focus to your hips.
And now choose to shift your awareness to your belly,
Your sides,
And then over to your lower back.
Breathing up to your mid-back and your upper back.
And guiding yourself up to your shoulders,
Around your neck,
And down to your chest,
And all the way down your arms to your hands and your wrists,
And into your fingertips.
Feeling sensation completely.
And now begin to feel sensation and draw your awareness to your neck and up to your head.
And feel your face,
Your mouth,
Your jawline.
Tracing up to your cheek bones.
Feel your nose,
Feel your eyes,
Feel your eyebrows and your forehead.
Choose to shift your awareness now to your hair and the top of your head.
And feel your breath once again.
Feel your body completely relaxed,
Happy,
And healthy.
Feel the full presence of you in your entire body as a whole.
Slowly to come out,
You can start to move your body,
Start to deepen your breath.
And only as you're ready,
You can come out,
You can open up your eyes.
Give yourself a chance to come out of your meditation slowly and mindfully.
Thank you all for participating in this meditation.
Begin training your mind to be more present in your life and recognize more clarity,
More opportunity,
More possibility,
And choices.
For more information visit thej-way.
Com.
Peace and love.
Namaste.
