Body Scan Meditation, Light Guidance - 6 Minutes

This is a short lightly guided body scan meditation with more space and time to practice on your own. Here we are building interoceptive awareness by bringing a sense of curiosity to what is present without judgement or an agenda.

Transcript

This is a body scan meditation. Finding your seat and closing your eyes or lowering your gaze. And taking a deeper than normal in-breath with an audible exhale to mark the transition into formal practice. Bringing attention to the whole body sitting, Feeling into what's present. Now shifting your attention to your feet. Moving to your lower legs. And sliding up to the knees. Now feeling into your upper legs. And shifting the spotlight of attention to the pelvis. Moving to the low back. Bringing awareness to sensations in your upper back. Shifting to the abdomen. And up to your chest. And now placing your attention on your hands. Forearms now. And elbows. And moving to your upper arms. Moving to the shoulders and neck. Bringing awareness to your face. And shifting to the back of the head. The top of the head now. And resting attention broadly on the body as a whole. Noticing whatever is present. And now taking one deeper than normal in-breath. And on the exhale, Opening the eyes, Raising the gaze, And orienting to the room around you. Nice work. Thank you for your practice.