Hello,
And welcome to this mindfulness meditation here on Insight Timer.
My name is Andrew,
And I'm absolutely thrilled to be here with you to guide you through this body scan exercise.
The body scan exercise is such a beautiful and simple practice,
During which we bring attention to our body,
Noticing different sensations as we mentally scan down from head to toe.
And look,
There's probably a good chance you might be feeling stressed right now,
And that's totally okay.
There's a lot going on in the world at the moment,
And it can feel really overwhelming.
But the good news is,
You're here taking the time to be kind to your body and mind,
And I'm so grateful you're here on this journey with me today.
So to begin with,
I invite you to just take a moment to settle into a nice,
Comfortable seated position,
With your back nice and straight,
But with an overall relaxed posture.
Resting your hands on your lap,
And let's start by taking a couple of big,
Deep breaths in through the nose,
And out through the mouth.
And on the next out breath,
Gently closing the eyes.
Allowing the breath to return to its natural rhythm,
Try to guide your breath deep into your belly,
Noticing how your belly rises and falls with the breath.
We're now just gonna imagine a small horizontal beam of light with a soft,
Warm,
Sunlight-colored glow,
Just resting above your head.
And as the beam of light slowly starts to scan down the top of your head,
Notice how the top of your head feels,
Your forehead,
Your eyes,
And your mouth.
Just noticing that slow pace as you scan down your neck.
Notice the connection of your neck and your collarbone.
Just watching the thin beam of light scan down your arms and your chest,
Scanning your stomach,
And down past your elbows.
Just following the beam of light,
Scanning down your hands,
Feeling the beam of light move through your fingertips,
Down into your hips.
Notice as the light slowly moves down your thighs towards your knees,
Scanning over your knees,
Down into your shin bones.
As the light moves down your calves,
Noting how they feel,
Are they tight or sore,
Or feel quite relaxed.
And as the thin beam of light reaches your ankles and moves down into your feet,
Visualize the light scanning through your feet,
Giving a residual glow in your feet,
And slowly moving up your toes,
And finally leaving the tips of your toes.
And as the last toes have been scanned,
Gently place your focus on your whole body.
Notice how your body feels,
Relaxed,
And finally,
Start to notice points of contact,
Your feet resting on the floor,
Your hands resting on your lap.
Start to notice sounds around you,
And when you're ready,
Gently opening your eyes.
And before you move on with your day,
Just take a moment to notice how you feel in your body,
And congratulate yourself for taking the time to be kind to your body and mind.
