This is a body scan meditation.
Starting off by either taking a comfortable seat or perhaps by lying down.
And when you're ready,
Gently closing over the eyes and deepening into the breath.
Feeling the breath all the way in.
And then all the way out.
Using the breath to locate yourself in the present moment in the here and in the now.
Taking two deep conscious breaths here.
Breathing in.
And breathing out.
Second breath in.
And on the exhale,
Letting go.
Letting be.
Now coming into the body.
Starting off by getting a sense of the body as a whole.
Sensing the body all the way from the toes,
Feet,
Legs,
Torso,
Arms,
And neck and head.
During this body scan,
Going to go around to different parts of the body,
Holding each of them in awareness.
Seeing what sensations we find there.
Bringing a sense of openness,
Curiosity,
And acceptance to those sensations,
However they are.
Starting off in the feet.
Moving your spotlight of attention into the feet.
The toes.
Base of the feet.
Tops of the feet.
The heels.
Just holding the feet in awareness here.
Gently letting go of the feet.
Coming up into the lower legs.
Feeling any sensations in the calves.
And then the shins.
Sensations on the surface.
And perhaps sensations within the lower legs themselves.
Opening to whatever is here right now.
When you're ready,
Gently coming up into the knees.
And then into the thighs.
Fronts of the thighs.
And then back of the thighs.
Experiencing whatever sensations you find here.
Coming up into the glutes.
Lower back,
Sacrum.
And then into the hips.
And extending that awareness all the way down each leg so that you can hold the entire lower body in awareness.
Feeling as if you could breathe into the lower body.
Breathing in,
Filling the legs all the way down to the toes.
And then emptying on the out breath.
Playing with the sensation of filling and emptying with the breath in your own time.
And then releasing the lower body.
Coming up into the stomach.
All of those organs in the belly and then the diaphragm.
Coming up into the chest,
The lungs,
Beating heart.
Opening to any sensations that you find here.
Letting go of the front of the body,
Coming into the back.
Holding the back in awareness.
Perhaps even using the breath here to soften the muscles ever so slightly.
And then coming into the arms,
Shoulders,
Upper arms,
Lower arms.
And then the hands.
Resting for a moment in the sensations in the hands.
And then directing the spotlight of attention up into the neck,
The head and then the face.
Softening the eye sockets,
Cheekbones and the jaw.
Awake,
Yet relaxed.
And picturing that you could breathe into the face here.
And breathe out.
Allowing the in breath to energize.
And the out breath to ground.
Expanding that to the whole body now.
Breathing in.
And out.
Energize on the inhale.
And ground on the exhale.
Bringing your hands to your heart centre.
And gently bowing the head.
Namaste.
