Welcome to this low guidance body scan.
In this exercise we will be paying attention to the different parts of our bodies,
Increasing our awareness,
Relaxation and comfort in our bodies.
Begin by finding a comfortable and relaxed position,
Either sitting or lying down.
Take a few moments to really settle into place.
Try not to move too much during this meditation,
But if your position becomes uncomfortable,
Please do change it,
Move around.
Your comfort is important.
Close your eyes or lower your gaze by relaxing your eyelids.
And then take a few deep breaths to settle into the present moment.
As you breathe,
Allow your attention to settle on the movement of your breath in your body.
Feel the breath move your body up and down.
We'll start the scan by bringing our attention to different parts of the body,
One by one.
As we do this,
I'll invite you to notice any sensations,
Tensions or feelings of relaxation in each area.
Start by bringing your awareness to your toes.
Feel the sensations in your toes,
Noticing any tension or relaxation.
Allow your toes to relax completely.
Then move your attention to the soles of your feet.
Feel the connection between your feet and the surface beneath you.
Notice any sensations,
Warmth or coolness in your feet.
Let go of any tension in the soles of your feet and move your attention up to your ankles and your calves.
Feel the muscles in your lower legs and any sensations that may arise.
Let them soften and relax.
Now bring your awareness to your knees and your thighs.
Notice any sensations in your upper legs.
Allow any tension to melt away as you follow feelings of relaxation in this area.
Then shift your attention to your pelvis and your lower back.
Feel the weight of your hips.
Notice any sensations in your hips and your lower back.
Allow them to release and relax.
Then moving your focus up to your abdomen and your chest,
Become aware of the rise and fall of your breath.
Feel the gentle expansion and contraction with each breath.
Allow your abdomen and your chest to soften and relax more and more with each breath.
Now shift your attention to your hands.
Feel any sensations in your fingers and palms.
Notice any warmth or tingling.
And let your hands completely relax.
Then bringing your awareness to your arms and your shoulders,
Feel any tension that might be held in this area.
Allow your shoulders to drop and your arms to become heavy and relaxed.
Then shift your focus to your neck,
Your face and your head.
Notice any tension in your neck or your jaw.
Soften any facial muscles that may be holding on to tension.
Take a moment now to scan your entire body from head to toe.
Feel the relaxation that has spread throughout your body.
You are completely at ease and present in this moment.
Let's deepen our practice.
For the next few moments,
Keep your awareness on your whole body and all its sensations.
Be present in your body.
Should your mind wander off,
That's ok.
Continue to bring your attention back to your body whenever you feel yourself drift off into thought.
Feel the sensations in your body and let go of any thoughts or distractions.
Feel into your body,
Your arms,
Legs,
Your face and your head.
Enjoy the relaxation you feel in your body.
If and when you'd like to come out of your meditative state,
You can begin to deepen your breath.
Breathe in a little deeper and breathe out a little slower.
If you like,
You can bring some movement back into your body by wiggling your fingers and toes,
Moving your face,
Opening and closing your hands.
You can have a big stretch if you like.
On a breath in,
You can move your arms overhead,
Make your body long and on a breath out,
You can relax the whole body.
Thank you for joining me in this body scan meditation.
You can carry this sense of relaxation and mindfulness with you throughout your day.
I hope you have a peaceful day.
