Hello,
My name is Jodi with Bing Heart and today I am going to lead you in a body scan meditation.
So allow yourself to get comfortable in your chair or cushion,
Sitting up in a nice relaxed position or lying down if that is what is better for you.
And let's start by taking a deep breath in,
In through your nose,
Out through your nose.
And if your eyes are still open,
Go ahead and close or cap them now.
Take another deep breath in and release.
Inhaling slowly in and out through your nose,
Knowing that it's okay to have thoughts.
Just keep coming back to my voice or your breath.
Allow yourself to follow this gentle inhale and gentle exhale as your breath pulls you down into your body.
Letting go of all expectations.
Take another deep breath in,
Really fill your lungs,
Fill your belly.
And release.
Simply keep witnessing your breath.
Notice your mind calming.
Your body relaxing.
Your world outside of you and inside of you is slowing down.
Take one more slow long deep breath in.
And release.
Settling into the awareness of the body and the breath.
Simply notice any places that you are holding tension.
You often store your emotions in your body.
So let's release some of that tension now.
Starting at the top of your forehead,
Go ahead and soften your brow.
Soften your eyes and your cheekbones.
Listen to your temples and relax.
Unclench your jaw and allow your tongue to come off the roof of your mouth.
You hold a lot of tension in your jaw and at times you hold back your truth.
So allow your jaw to release and rest.
Lock your chin in slightly allowing the back of your neck to lengthen a little bit.
Breathing in you are breathing in.
Breathing out you are breathing out.
Connecting the body to the breath and the breath to the body.
Allow your shoulders to drop.
Notice your arms,
Your forearms.
Release any tension you may have in your hands,
Your palms,
Your fingertips.
Notice your upper back,
Your middle back and your lower back.
Listen your chest,
Your belly and simply notice any sensations present.
Then release any tension you are holding onto.
Soften your hips,
Your thighs,
Your knees.
And your calves.
Breathe into your joints,
Your muscles and tendons and every single cell.
Start to soften,
Surrender in this moment.
Breathing in you are breathing in.
Breathing out you are breathing out.
Connecting the body to the breath and the breath to the body.
Allow your feet to rest.
Notice any sensations in your heel,
Your arch,
Your toes.
Notice your heartbeat.
Let's take a moment to surrender to your breathing.
Notice the rise and the fall of your chest as you breathe.
The rise and the fall of your belly.
And in this moment connect your body to your breath and your breath to your body.
I will mind the time for a moment.
Feel your whole body relaxed and still.
Witness the stillness.
Take notice of every single cell in your body.
Surrendering.
Connecting your body to your breath and your breath to your body.
As our practice comes to a close,
Keep your eyes closed.
Just sit in this space for a while.
Wiggle your fingers and toes.
Always important to come out of meditation slowly so take your time.
Thank yourself for creating a loving space for yourself and connecting your body to your breath and your breath to your body.
Thank you for joining me today.
Namaste.
