Welcome to today's body scan meditation.
A body scan is one of my favorite meditations,
Especially for beginners.
As we direct our attention into the body,
This practice is deeply relaxing as well as calming to the mind.
To get started,
Find a comfortable position either sitting or lying down.
Close your eyes and take a few moments to settle in.
Feel the weight of your body against the ground.
Relax your shoulders away from your ears.
Start to notice your inhales and your exhales,
Feeling your breath travel through your body.
Encourage your breath to travel deeper into the body,
Feeling your belly rise and fall without forcing anything.
To begin the body scan,
We'll start from the feet and slowly work our way up.
As I name a part of the body,
Simply take your attention to that area.
Notice any feelings or sensations there or lack of sensations.
It's quite possible you won't feel anything at all and that's okay.
If at any point you notice your mind has wandered away,
Simply bring your attention back to wherever we are in the body.
Beginning on the right side,
Take your attention down into your right foot.
Notice your right toes,
The sole of the right foot,
Your right ankle,
Your right shin and calf.
Noticing any sensations in your right knee into your right thigh,
Quadriceps and hamstrings.
Taking a moment to feel your whole right leg.
Notice your right hip,
The right side of your ribs,
Your right shoulder and shoulder blade.
Traveling down into your right upper arm,
Your right elbow,
Into your right forearm and wrist.
Feel your right hand,
The palm of your right hand extending into your right fingers.
Feel the whole right side of your body as one unit.
Moving on to the left side,
Take your attention back down into your left foot.
Noticing your left toes,
The sole of your left foot,
Left ankle,
Left shin and calf.
Noticing any sensations in your left knee,
Left thigh and then feeling your whole left leg.
Moving into your left hip,
The left side of your ribs,
Your left shoulder and shoulder blade.
Feeling your left upper arm,
Left elbow,
Left forearm and wrist.
Noticing the sensations in your left hand,
The palm of your hand and your left fingers.
Then taking a moment to feel the whole left side of your body as one unit.
Now take your attention to your pelvis,
Your low back,
Mid back,
Upper back.
Noticing any tension or tightness.
Notice the sensations in your abdomen,
Your rib cage and your chest.
If your mind has wandered,
Simply smile and bring it back.
Notice any sensations in the front of your neck,
The back of your neck,
Your jaw,
Cheekbones,
Right ear,
Left ear,
Right eye,
Left eye.
Feel the space between your eyebrows,
Your forehead,
Back of the head and top of the head.
Feel your whole body supported and relaxing.
All the tension fading.
Notice again your breath moving through your body.
How does it feel?
Where do you feel it the most in your body?
Without trying to change the breath,
Simply watch as it passes in through the nose,
Down your throat and into your chest and abdomen.
Then watch as it retreats back up and out of your nose or mouth.
Take a couple more breaths and slowly bring your attention back into the room.
Notice any sounds and slowly invite movement back into the body.
Wiggle your fingers and toes.
Rock your head from side to side and then open your eyes.
Take a moment to thank yourself for this practice,
For tuning in to your body.
May you feel more relaxed and at ease.
