Begin in a comfortable seated position.
Take a moment to adjust your body so you can feel more comfortable.
When you find a position that works for you,
Let your body settle.
You can keep your eyes open or close them if that feels more comfortable.
Listen to the sounds you hear outside your body.
Notice the sounds of this meditation and the other sounds in the room.
Let your mind drift from sound to sound.
Turn your attention inward and listen to the sounds inside your body.
Notice the sound of your inhale,
The sound of your exhale.
Try to listen without holding on to any sound.
We are going to begin our body scan practice.
As I name a body part,
See if you can feel that body part without moving it.
Notice if there is tension in that part of the body and see if you can release that tension.
The order of this sequence is designed to relax both your body and your mind.
If you notice your mind wandering during the body scan,
Just come back to the practice when you remember.
Begin by bringing your awareness to your right hand.
Relax your thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of your right hand,
Back of your right hand,
Right wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Right waist,
Hip,
Thigh,
Knee,
Calf,
Ankle,
Heel of the right foot,
Bottom of your foot,
Top of your foot,
Right big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Bring your awareness to your left hand.
Relax your thumb,
Second finger,
Third finger,
Fourth finger,
Fifth finger,
Palm of your left hand,
Back of your left hand,
Left wrist,
Forearm,
Elbow,
Upper arm,
Shoulder,
Armpit,
Left waist,
Hip,
Thigh,
Knee,
Calf,
And ankle,
Heel of the left foot,
Bottom of your foot,
Top of your foot,
Left big toe,
Second toe,
Third toe,
Fourth toe,
Fifth toe.
Relax the back of your head,
Right shoulder blade,
Left shoulder blade,
Your spine,
Right low back,
Left low back,
Top of your head,
Right side of your head,
Left side of your head,
Right eyebrow,
Left eyebrow,
Middle of the eyebrows,
Right eyelid,
Left eyelid,
Right nostril,
Left nostril,
Right cheek,
Left cheek,
Right ear,
Left ear,
Top lip,
Bottom lip,
Roof of the mouth,
Tongue,
Jaw,
Chin,
Throat,
Right side of your chest,
Left side of your chest,
Your belly.
Keeping your awareness on your belly,
Take a deep breath in,
Exhale completely.
Feel your body completely relaxed.
You've completed the body scan.
When you feel ready,
Wiggle your fingers and your toes.
Open your eyes if they're closed.
Notice how your body and mind feel after this practice.
