Let's explore through a body scan today.
This practice helps you release tension and stress by cultivating body awareness.
You tune into the physical sensations and reveal areas where you're holding stress or tension.
By observing these sensations without judgment,
You can learn to release them and experience a deep sense of relaxation.
To begin,
Let's find a comfortable position,
Lying down on your back with your legs extended,
Arms at your side,
Palms facing upwards.
If lying down isn't possible,
You can also do this seated.
Now close your eyes and take a few deep breaths to settle in.
Bring your attention to the very top of your head.
Notice any sensations there,
Tingling,
Warm,
Or perhaps nothing at all.
There's no need to change what you observe,
Just notice it.
Now slowly move your awareness down to your forehead,
Then your eyes,
Your cheeks,
And jaw.
If you encounter any tension,
Acknowledge it and imagine it softening with each exhale.
Continue this process down to your neck and shoulders,
A very common area for stress to accumulate.
Breathe into any tightness and allow it to dissolve and release.
Move your attention now to your arms,
All the way down to your fingertips.
And bring that focus back to your chest and abdomen.
And feel the rise and fall with each breath.
Move your focus to your back,
Your pelvis,
And now your hips.
Notice the contact points with the surface beneath you.
Observe any sensations of pressure or weight.
Let your awareness flow down each leg now,
From your thighs,
To your knees,
To your calves,
And finally to your feet and toes.
With each breath,
Release any remaining tension.
As you complete the journey of awareness throughout your body,
Take a moment to feel the entirety of your being.
You may notice a sense of wholeness,
A connection between your body and your mind that feels both grounding and calming.
Let's slowly begin to bring our practice to a close.
Start this by gently wiggling your fingers and toes,
Bringing movement back into your body.
Take a deep breath in,
And as you exhale,
Imagine any leftover tension leaving your body.
When you're ready,
Roll to one side,
Taking a moment to lie there,
Feeling the support of the ground beneath you.
Then gently push yourself up into a seated position,
Opening your eyes if they've been closed.
Take in your surroundings,
And return to the room.
Let's take a moment to reflect on your experience of your body scan.
How do you feel now compared to before we started?
Many find that this practice brings a sense of release and a greater capacity to manage stress.
A body scan meditation is a refuge for you whenever you feel the weight of stress or anxiety.
It is a tool that is always available,
Using nothing but your breath and attention.
