Hi,
This is Joe Wilner and today we will be practicing a body scan.
Begin by taking them to settle into a comfortable position.
You may close your eyes or keep them slightly open.
Bring the spine to lift,
The shoulders to soften.
Full breath in and a long breath out,
Fully exhaling.
Notice the feeling of the weight of your body on the chair,
The floor,
Or wherever you are.
And as you breathe,
Notice how your chest and abdomen expand,
The air to enter your lungs.
And as you exhale,
Notice the sense of relaxing deeper and bring awareness to the present moment.
Notice any subtle sensations that you're aware of.
Now bring your attention to the top of your head,
Noticing sensations on the scalp,
To the sides,
The face.
Notice your jaw,
Any tension in your jaw or face.
Just let your face soften,
Relax the muscles around your eyes and your mouth.
Breathing in,
Breathing out,
Your shoulders and arms be soft,
Softening the muscles in your shoulders and arms.
Feel any sensations as you allow your shoulders to your upper arms,
To the elbow,
Forearms,
Wrists,
Hands and fingers.
There's any tingling sensation in the fingers or the temperature of the hands.
Now bring your attention to the chest and abdomen,
Feeling the movement in your chest as you breathe,
To the stomach,
Noticing if your stomach is tense,
Tight,
And see if you can soften your belly.
And if you're holding any tension,
See if you can relax your back,
To travel down your knees and shin,
Your ankles,
And finally bringing your attention to your feet.
Noticing the sensations of your feet against the floor beneath you,
Really feeling your feet,
The sensations,
Your feet,
The weight,
Sense of temperature,
Feeling of energy that might be present.
And as you continue breathing in and breathing out,
Noticing the whole body,
Really connect the sense of your body from the top of your head and seeing if you can stay with a sense of the whole body for a few more breaths.
Great work.
We close this meditation.
Continue to remain aware of your body as best as you can.
Finish with a full deep breath in and a long,
Deep exhale,
Breathing out.
Go ahead and come back in,
Opening your eyes,
Getting orientated back into the space that's around you,
And have a wonderful day.
