Hello and welcome to this body scan meditation.
I'm Margaret Simmons and I invite you to this meditation to help you quieten your mind and rest your body.
This is a practice that can be done at the end of the day to settle your mind and body for a good night's sleep.
Or you might like to use it during the day to take a break from the busyness of your life.
If you're using this to help you drift off to sleep then take a few moments now to make sure you are warm enough and you are as comfortable as you can possibly be.
Traditionally you would lie on your back for this practice but if you prefer to lie in another position feel free to do so.
The body will find it easier to relax and the mind to let go of the day if you are as cozy and as comfortable as you can be in whatever way is best for you.
If you're just taking a break from your day then you may choose to lie on a mat on the floor or practice seated either on the floor or in a chair.
Whatever you choose to do at this moment the most important thing is that you are warm and comfortable.
Now let's begin.
In this meditation I will take you on a trip around your body.
You'll bring your awareness to each part of the body as I mention it.
Hold your attention there for a brief moment before moving on to the next part.
We will start now by bringing your awareness to the right side of your body starting with the right hand thumb first finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Elbow,
Right shoulder,
Right side of the chest,
Right side of the waist,
The right hip,
Knee,
Ankle,
Top of the foot,
Sole of the foot,
The right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now bring your awareness to the left side of the body starting with the left hand thumb,
First finger,
Second finger,
Third finger,
Fourth finger,
Palm of the hand,
Back of the hand,
Wrist,
Elbow,
The left shoulder,
Left side of the chest,
Left side of the waist,
The left hip,
Knee,
Ankle,
Top of the foot,
Sole of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Now bring your awareness to the back of the body,
To the back of the heels,
Calves,
Back of the knees,
Back of the thighs,
The lower back,
Middle of the back,
Upper back,
Back of the neck,
Back of the head,
Top of the head,
Forehead,
Right eye and eyebrow,
Left eye and eyebrow,
Nose,
Tip of the nose,
Cheeks,
Jaw,
Mouth,
The tongue resting in the floor of the mouth,
Chin,
Throat,
Centre of the chest,
Solar plexus,
Abdomen.
Now keep your focus on the abdomen and feel the gentle rise and fall of the abdomen with your breath.
Each time you breathe in the abdomen will rise and each time you breathe out the abdomen will fall.
Just keep your focus on this gentle movement of the breath in the body.
Breathing in the abdomen expands,
Breathing out the abdomen falls.
Each time you breathe out feel your body releasing and letting go a little bit more each time.
With each out breath feel your body becoming heavier and heavier,
Sinking deeper and deeper into the surface beneath you.
So now if you want to stay here just drifting off into a deep and peaceful sleep and I will say thank you for joining me,
Goodnight and sweet dreams.
If you want to return to your day begin by deepening your breathing,
Using those deeper breaths to bring energy back into your body and then begin to move your body slowly.
Just wriggle the fingers and the toes,
Circle your hands and feet and move your arms and legs.
If you're lying down now bring your knees into your chest and rock gently from side to side a few times and then come slowly up to sitting and then rub your palms together generating some heat in the palms of your hands and place those palms over your opened eyes.
Look into that darkness,
Breathe that warmth deep down inside of you and have a good thought for somebody,
Something or for yourself.
And then bring your palms together at the heart center.
Thank you for joining me and enjoy the rest of your day.
