Welcome to this body scan meditation in which you will be connecting to your whole body in order to be present.
Starting by finding a comfortable position,
You can be sitting in a chair or a cushion or maybe you want to lay down on the floor finding your posture to be right but not stiff and inviting you to close your eyes whenever you want to and taking three deep breaths inhaling through our nose,
Holding here for a few seconds and exhale.
Once again and we exhale.
One more time and let go.
Noticing how is your body today,
Paying attention to the temperature that you might feel.
Is it warm?
Is it cold?
And beginning this scan meditation by observing our feet,
Noticing our feet touching the floor or noticing the sensations of the clothing,
Feeling our toes,
Our ankles,
Our heels.
You might be sensing a little bit of tingling,
Or even if you don't notice anything,
It's okay.
Moving up with your calves,
Noticing if there is any tension,
Any pain,
Just gently observing and putting our attention on our body.
Now moving to our knees,
Feeling our knees,
Observing if we notice any tension,
This area might hold tension,
Just noticing.
Now moving up through our thighs,
Just slowly connecting with our hips.
How are your hips today?
Is there any tension,
Any tightness,
Just allow to be whatever that comes up.
Now noticing your buttocks,
How you're sitting.
If you're sitting,
You might notice your body being pulled down towards the floor and the weight of your body there.
Continuing with your lower back,
Probably you feel tension,
Or tightness over here,
It's normal.
Just allow it to be as it is right now.
Don't try to change anything,
Just accepting.
And if you notice that your mind is wandering away,
Just return your attention back to your body with kindness because it's pretty normal.
We're training our attention to be aware and connect with ourselves.
Now moving up towards our upper back,
This area might feel a bit tense,
Connecting with our shoulders.
Are there any differences between our left shoulder and our right shoulder?
Now moving towards our arms,
Connecting with our elbows,
Our wrists,
And our hands.
Is it warm?
Do you feel any tingling in your hands?
Just connect with that.
Can you feel each finger?
And let it go,
The hands,
We keep moving up towards our neck,
Observing how is your neck today.
And it's okay if you don't notice anything.
It's okay.
Reaching out our head,
Moving up towards our forehead.
Can you feel your forehead?
Noticing your eyebrows,
Just being aware if there is any tension,
Any tightness over here.
It's quite normal if we feel tension in this area.
And connecting with our eyes.
Moving towards our nose,
Our mouth.
Can you feel your teeth?
Letting go our mouth and connecting with our chin.
Is it tense?
Is it relaxed today?
Simply noticing.
Just allowing to be as it is right now.
Non-judging if you couldn't notice.
Non-judging if you feel tension.
Just embracing whatever comes up.
Now noticing our whole body.
Just checking in how is it today?
Now inviting you to take three deep breaths.
To finish our bodhisattva meditation,
We inhale through our nose and exhale.
Once more.
And exhale.
And the last time.
And let go.
Slowly opening the eyes.
Observing where you are right now,
Observing the room.
And allowing you these few minutes to feel grateful with yourself.
Appreciating the moment you just took for yourself.
To be present and accept whatever you might be feeling.
Accepting how is your body today.
To keep going with your day.
Connected and more aware.
Thank you.
