Hi and welcome to this guided body scan meditation.
Sit or lie down comfortably.
You may sit wherever you'd like.
If you are sitting upright,
Allow the spine to be aligned.
Whether you are sitting or lying down,
Relax the face and relax the jaw.
Allow the shoulders to be soft and comfortable.
Close the eyes.
Feel the natural state of the breath.
Notice the natural state of the body.
Using the breath,
Feeling the inhales and the exhales.
Having the awareness at the entrance of the nostrils,
Feel the belly rise and fall with each breath.
The breath as it is naturally.
We won't force anything special to happen today.
We'll simply allow everything to come naturally.
Allow your awareness to be like a spotlight.
A spotlight that focuses on the details,
Smaller parts of the body.
Bring this spotlight of awareness to the sense of smell.
Not only the larger smells in your environment,
But the smells we may not be aware of in our everyday life.
Possibly the smell of your own clothes,
The carpet or the wood floors or the tile floors around you.
Possibly the smell of lotions or perfumes in the room.
Isolate these small senses.
Become aware of them.
And now bring your spotlight of awareness onto your sight.
Even with the eyes closed or downcast,
We still have some sense of sight.
You may be able to see colors or shapes or swirls of light beneath the eyelids.
Maybe even visualizations of the past,
The present or the future.
Whatever you see,
Allow yourself to be aware of it.
And now bring the spotlight of awareness to your sense of hearing.
Notice the sounds around you.
You may be able to notice the immediate sound,
Which is the sound of my voice.
However,
Start to notice the smaller,
More minuscule sounds.
Maybe the sound of a fan in the background,
The birds chirping outside,
The sound of your own breath even.
Begin to notice these sounds.
What can you hear?
And now bring your spotlight of awareness onto your sense of taste.
You may not be able to taste any specific tastes,
Such as food.
But maybe notice the taste of your own tongue,
The roof of the mouth,
Even noticing the quality and the feel of the tongue.
What can you taste?
And now bringing the awareness to your sense of feel,
Of touch.
Notice the floor beneath you or the seat.
Maybe there's carpet beneath you.
What are your legs resting on?
Feel the hands on the lap or on the surface beneath you.
If laying down,
Feel the ground beneath you.
Feel the energy of the earth keeping you there.
Feel the clothes on the skin.
Feel the skin of the face.
Is there any tension in the face?
Notice what you feel.
And now with all of the five senses activated,
The sound,
Smell,
Taste,
Sight,
And touch,
Take this spotlight of awareness onto the toes of the left foot.
Just the toes.
Notice each individual toe on the foot.
Now move the spotlight of awareness onto the left foot as a whole,
The heel,
The sole,
Noticing any sensations.
Through the ankle,
Coming to the calf of the left leg,
What do you feel?
What can you sense?
Bringing the spotlight to the knee,
How does the knee feel?
If there are any sensations,
Notice them.
Resisting nothing.
Bringing the awareness to the upper left leg,
The thigh,
The hamstrings.
If our spotlight of awareness fades,
We'll bring the spotlight of awareness back on the body part.
And now notice the left leg as a whole,
From the foot all the way up to the top of the leg,
Noticing any sensations here.
And now bringing the spotlight of awareness onto the toes of the right foot,
Notice each individual toe.
Now become aware of the right foot as a whole,
The sole,
The heel.
Are there any sensations there?
Don't resist them.
Coming through the ankle to the lower right leg,
The calf and the shin,
Bringing the spotlight of awareness back like a flashlight,
A spotlight.
Now noticing the knee of the right leg,
How does the knee feel?
Now noticing the upper leg,
The thigh,
And the hamstring.
Simply being aware,
Calmly aware,
Gently aware.
Now notice the right leg as a whole,
Notice all of its moving parts.
The foot connected to the leg,
The knee connecting,
The ankle connecting,
The joints,
The muscles,
The bones.
Simply noticing.
Now become aware of the seat,
The bottom,
The glutes,
How they feel,
The surface beneath.
Where are you sitting or lying down?
Bringing your awareness to the pelvis,
The sit bones.
Notice how the belly rises and falls with each breath,
Rises on the inhale and contracts on the exhale.
Notice the chest.
Notice even the breath coming through the chest.
If the awareness goes away,
Bring this spotlight,
This flashlight of awareness back to this body part.
Now bring the awareness into the fingers of the left hand.
Noticing the fingers,
Notice any energy in the fingers.
And now into the left hand as a whole.
The palm of the left hand,
The bones and the muscles.
Now coming through the wrist of the left arm onto the bottom left arm.
The forearm.
What sensations do you feel here?
If there's any tension,
Release it.
Allow the body,
The mind to let go.
Coming through the elbow to the upper left arm.
The triceps,
The biceps.
The shoulder.
And now noticing the left arm as a whole,
All of its moving parts.
Simply being aware,
Attentive.
Now notice the fingers in the right hand.
All of the fingers.
Notice the energy in the fingers.
Now in the hand,
The palm and the back of the hand.
All of the muscles and bones that make up the fingers and the hand.
The rear of the wrist,
The lower right arm,
The forearm.
Noticing any sensations,
Bringing this spotlight of awareness back like a flashlight.
Now noticing the elbow and the upper right arm,
The biceps and triceps.
And the shoulder.
And now the right arm as a whole,
All of its moving parts.
One connecting to the other,
The joints,
The muscles.
Now bring the spotlight of awareness to the base of the spine.
The spine can trace a long line from the base,
Slowly from the lumbar spine,
The lower back,
Into the middle spine,
The back of the belly,
The back of the cervix.
All the way up into the back of the neck.
Each vertebrae.
And notice any lift or length in the spine.
The spine that supports our entire body and all of our organs.
Now bringing the awareness into the neck,
Feeling the throat,
Bringing the awareness to the ears.
Noticing any sensations here.
Aware of the jaw.
Is there any tension here?
Can you relax?
Surrender,
Let go.
Notice the lips,
The cheekbones,
The top of the eyebrows,
And the forehead.
Noticing any sensations.
And now noticing the face as a whole.
Can we relax more?
Let go.
Release the skin of the face.
And now bringing the awareness to the crown of the head,
The top of the head,
Where we release our energy.
Now shift this awareness from a spotlight to a floodlight,
Encompassing the entire body as a whole.
Notice every part of the body.
Put all of these moving parts together to make one.
Think about the way that all of these parts fit into the puzzle that makes up you.
This puzzle that,
Even though there are separate parts,
They all have a purpose.
They all were created for a specific reason.
This vehicle through which we live our life.
And now with this newfound awareness of the entire body,
Take a moment to sit in this awareness,
Fully relaxed,
Releasing anything that is no longer serving you.
And now start to deepen the breath.
Long inhale and long exhale.
Wiggle the fingers and wiggle the toes.
Now bring larger movements to the body,
Wiggling the wrists and rotating the ankles.
Feel the body.
Notice the room you're in.
Notice the ground beneath you.
And now in your own time,
Whenever you feel ready,
You may slowly open the eyes.
And now with this newfound awareness of the body,
Take a moment to rest.
