Welcome to this body scan meditation.
Begin by placing yourself in a comfortable position,
Sitting up or lying down with your body supported,
Letting your hands rest comfortably on your lap or your abdomen or at your sides.
And begin by just taking a nice deep full breath in.
And on the exhale,
Allow your eyes to close.
And just feel whatever you're sitting or lying upon supporting you,
Allowing your attention to come to your breath for a moment.
Breathing in and breathing out slowly and comfortably and easily.
And as you continue to breathe in whatever way feels comfortable for you,
Bring your attention to your right foot.
And just notice what's happening in your right foot right now.
Pay attention to your toes,
The space between your toes,
The ball of your foot,
The arch of your foot,
Your heel,
The top of your foot.
Noticing the physical sensations in your foot and the temperature of your foot.
And as you're paying attention,
Do it mindfully without judgment.
Just noticing,
Bringing that curious awareness to your foot.
And then coming up into your ankle and into your lower leg,
The back of your leg and the front of your lower leg.
Moving up into your knee,
The back of your knee and the top of your knee.
Again,
Being curious as you move into your thigh,
The back of your thigh and the front of your thigh.
And as you're bringing awareness to your thigh,
Perhaps just noting mentally all of the things that your legs do for you.
Powerful muscles in the legs.
And then shifting your curious attention to your left foot,
To your toes,
The space between your toes,
The ball of your foot,
The arch of your foot,
The heel,
Around to the top of your foot.
And just noticing the physical sensations that are happening in your left foot,
Tingling,
Kindness,
Temperature.
And moving up into your ankle and into your lower leg,
Your calf and your shin.
And into your knee,
The back of your knee and the top of your knee.
Moving up into your thigh and just being curious and bringing mindful awareness to your thigh and all of the strong muscles.
And bringing attention now to your buttocks,
Noticing what you're sitting or lying upon.
Moving your pelvic floor and your hips and just being curious about the sensations in this part of your body.
And coming up now into your lower belly and into your lower back.
This is an area that we can be pretty judgmental about.
So bring some kind curiosity.
Moving up into your diaphragm and up into your rib cage and your upper back,
Into your chest.
And just bringing mindful awareness to your whole torso,
The area around your heart and all the organs that are in this part of your body.
Bringing perhaps some gratitude for all this part of your body does for you.
And then bringing your gentle curious awareness up into your shoulders and down into your right arm,
Your upper arm,
Down into your elbow and your forearm.
Bringing awareness to your wrist and your hand and your fingers.
Just noticing the physical sensations right now in your right hand and bringing some gratitude for your hand and all that it does.
Bringing your awareness over to your left arm,
Your upper arm,
Your armpit,
Your elbow,
Your forearm and down into your wrist and the back of your hand and the palm of your hand and your fingers.
Seeing the physical sensations in your left hand right now.
And then coming back up to your shoulders and your neck and your throat,
Up into your jaw and up to the back of your head and all the way up to your scalp.
And coming down into your forehead and bringing your attention around your eyes and your nose and your ears,
Bringing your attention to your mouth and your lips.
Perhaps just noticing what your tongue is doing and gently swallowing,
Relaxing your tongue.
And then just moving out a little bit in your awareness and getting a sense of how your whole body feels.
Noticing any areas that were tense or tight and maybe how they feel now.
And also becoming aware of any thoughts that you're having about this particular exercise.
There are lots of negative beliefs and thoughts that often surround our relationship with our bodies.
So now as you're just being here with your body right now,
Noticing how it's feeling with no judgment or criticism,
Just sending some appreciation for all your body has done for you,
Is doing for you and will do for you.
And once again,
Bringing your awareness back to your breath,
Taking a deep breath in and letting it out.
I'm Kelly,
And thank you for joining me in this body scan meditation.
