Hello,
Beautiful ones,
And welcome to this authentic connections body scan.
Take a few moments to congratulate yourself for taking this time to meditate.
Find a comfortable position.
I prefer to be lying down when I do a body scan,
But you can also be sitting up with your head,
Neck,
And spine straight in whatever position feels comfortable for you.
Start by just doing a mindful check-in,
Feeling into your body and mind,
And simply allowing any thoughts,
Emotions,
Or physical sensations to just be.
Perhaps it's been a busy day and this is the first time you're stopping.
You can begin to enter into a state of being instead of all of the doing that you might have been engaged with.
There's no need to judge or analyze or figure things out.
Just allow yourself to be in the moment with all that's there.
When you feel ready,
Gently close your eyes and shift your focus to your breath,
Becoming aware of the very act of breathing.
Breathing normally and naturally,
Finding the breath in your body.
Maybe it's the air as it enters and exits your nose.
Maybe it's the rise and fall of your diaphragm.
Breathing in,
Being aware of breathing in.
Breathing out,
Being aware of breathing out.
Breathing in and breathing out.
Sometimes your mind might wander and that's okay.
That's what minds do.
Just notice where it went and then come back to your breath.
Breathing in,
Knowing you're breathing in and breathing out,
Knowing you're breathing out.
And in a moment,
We're going to shift to the body scan.
And as you go through this body scan,
You may become aware that there are areas that are tight or tense.
See if you can allow them to soften.
Let that happen if it wants to.
If you can't,
Just let the sensations be.
Let them grow and change and move in whatever direction they need to go.
This also applies to emotions.
If you notice certain emotions are rising for you,
Just allow them to be there.
Allow them to be whatever they need to be.
As you go through your body,
Be mindful of the physical sensations,
The thoughts,
Or emotions that arise.
And now bringing awareness to the bottom of the left foot where you feel the contact of the foot on the floor.
It could be the back of your heel or the bottom of the foot.
Focusing in to what is being felt,
Feeling the heel,
The ball,
And the sole of the left foot.
Feel into your toes and the top of the left foot and back into your Achilles tendon and up into your left ankle.
And then moving your awareness up to the lower left leg,
Feeling into the calf and the shin and their connection to the left knee,
Being present and curious about what comes up for you.
Letting the awareness rise up into your thigh,
Sensing into the upper leg and its connection above into the left hip.
And now shifting your awareness from the left hip down into your left foot,
Shifting it across to your right foot,
And bringing awareness to where you feel the contact of your right foot on the floor.
It could be the back of your heel or the bottom of your right foot,
Sensing into what is being felt,
Feeling the heel,
The ball,
And the sole of the right foot.
Feel into the toes and to the top of your right foot and back into the Achilles tendon and up into the right ankle.
Now moving your awareness up to your lower right leg,
Feeling the calf and the shin and their connection to the right knee,
Bringing gentle curiosity to your experience.
Letting your awareness rise up into the thigh,
Sensing into the upper leg and its connection above into your right hip.
Gently withdraw your attention from the right hip and move into the pelvic region,
Sensing into the systems of elimination,
Sexuality,
And reproduction.
Being mindful to any sensations or thoughts or emotions that are arising.
And now shifting your awareness into your abdomen and the belly,
The home of digestion and assimilation,
Feeling into your gut with awareness and just letting be.
And now withdrawing your awareness from the belly and moving to your tailbone and begin to sense into the lower and middle and upper parts of your back.
Feeling the sensations,
Bringing gentle curiosity,
Allowing any tenseness or tightness to soften and just let be whatever is not softening.
Let the awareness shift into your chest and into your heart and your lungs,
Being present,
Feeling into the rib cage and the sternum and the chest.
And now gently withdrawing the attention from your chest and shifting your awareness into the fingertips of your left hand,
Feeling the fingers and the palm and the back of the hand and up into your left wrist.
Feeling up into your forearm,
Your elbow,
Your upper arm,
Feeling any sensations that are arising for you.
Shifting your awareness now to the fingertips of the right hand,
Feeling into the fingers and the palms and the back of the hand and up into your right wrist,
Moving into your forearm,
Your elbow and upper arm,
Feeling the sensations.
Letting awareness move into both shoulders and your armpits and up into your neck and your throat,
Bringing gentle curiosity to any sensations,
Thoughts or emotions.
Bringing your awareness into your jaw and then to your teeth,
Your mouth and your lips,
Perhaps swallowing gently and allowing your tongue to rest on the floor of your mouth,
Allowing any sensations to go and move where they need to go and just letting be.
Feeling into the cheeks and the sinus passages that go deep into your head,
Your eyes and all the muscles around your eyes.
Feel into the forehead and the temples,
Being present in this moment.
Shifting your awareness into the top and the back of your head,
Feeling into your ears and then the inside of your head into your brain,
Bringing gentle curiosity to whatever arises here for you.
Now expand the entire field of awareness to your whole body,
From head to toe to fingertips.
Connect from the head through your neck to your shoulders,
Arms,
Hands,
Chest,
Back,
Belly,
Hips,
Pelvic region,
Legs and feet.
Feel the body as a whole organism with all its various physical sensations,
Thoughts and emotions,
Being present with whatever is here right now.
Breathing in,
Feel your whole body rising and expanding on an inhalation and falling and contracting on an exhalation.
Feeling the body as a whole organism being present.
Taking a moment to take a very large deep breath in and letting it out,
Feeling your body's connection with whatever you're sitting or lying upon.
And as we come to a close,
Give yourself some validation for taking this time to be present.
Being with yourself in this way is an act of self-love.
Perhaps gently placing a hand on your chest or your cheek and if it feels good to do so,
Repeating these words aloud or in your mind.
May I be happy.
May I be healthy.
May I suffer less.
And then extending the invitation to all beings.
May all beings be happy.
May all beings be healthy.
May all beings live with peace.
And now perhaps moving around gently in your body,
Giving a little stretch and wiggling your fingers and your toes.
You may open your eyes whenever you're ready and return to the room.
Namaste.
