Before we begin this body scan meditation,
Let us come to a comfortable seated or laying position.
And let us begin by taking three deep,
Full breaths.
And with each breath,
Focus on the sensations of the inhale.
And as you exhale,
Focusing on the sensations of the exhale.
And one more.
Slowly start bringing attention to your body.
Allowing yourself to notice whatever comes up in your awareness.
Simply accepting,
Acknowledging all the sensations running through your body.
All the thoughts in your mind.
All the emotions in your heart.
Remember that there are no right or wrong sensations.
Just notice your body.
Feeling your weight wherever you are seated or laying down.
How your legs are positioned at this moment.
We can notice our legs.
Maybe they are feeling heavy.
Maybe they are feeling very light.
Any feeling or sensation that is present.
Your intention now is to notice and realize it.
Just notice how your legs affect the sensations of your feet.
How your feet feel pressed up against the floor.
The weight and the pressure.
The little tingling.
The warmth as you stretch your feet.
You can bring your awareness to your upper body now.
To your back.
If it's seated where it meets the chair or if you're laying down where it meets the floor.
Feeling whether your back is ready to be relaxed or any other sensation.
Realizing that feelings of sensations come and go.
Now we can bring attention to our belly.
Is it tense or soft?
If you could take another deep breath,
You can even feel how the air moves through your stomach.
Closer to your stomach,
You can even rest your hands on your lap or on your stomach.
You can focus on the sensations of our hands.
Are they relaxed?
Are they cold?
Are they warm?
If you choose so,
You can allow our hands to be just the way they are.
And your arms.
What do you sense when you focus on the sensations of your arms?
Allow yourself to be aware of your shoulders,
Your neck,
And your throat.
Whatever sensations are there,
Simply accept them.
And you can bring your attention to your jaw and your face,
Noticing any sensations of heaviness or lightness.
Listening to what all of your body parts have to say and accepting what they say.
And one last time,
We can take one more deep breath,
Noticing our whole body,
Allowing all parts to feel just as they do.
Your body is present and it is in your awareness.
We can even cultivate a sense of gratitude for having a body in whatever way your spirituality tells you to do so.
Accepting all the ways your physical self carries you throughout your day.
And when you're ready,
You can take one,
Two,
Or three more deep breaths as you open your eyes,
Wiggle your fingers,
Wiggle your toes.
Whatever other body part you'd like to bring some movement into,
Becoming ready and willing to engage with your day.
Thank you.
