Let's take a moment to get comfortable,
Either seated on a cushion or lying down.
Begin to deepen your breath,
Allowing your body to fully relax with each inhale and exhale.
Over the next few minutes,
We will cultivate mindfulness and awareness of this present moment through a body scan meditation.
This simple yet powerful practice allows us to reconnect with our physical experience in a non-judgmental way.
By paying attention to the sensations throughout your body,
You give your mind and body an opportunity to unwind from the stresses of daily life.
So for now,
Allow yourself to arrive here fully and get ready to notice how feelings and sensations arise and pass away in each part of your body.
Our meditation begins now,
With an awareness of our breath.
Inhale slowly,
Appreciating your breath as it fills your lungs.
Take another deep breath.
Now breathe in slowly on a count to 5,
4,
3,
2,
1 and hold your breath for 3,
2,
1.
Releasing your breath for 5,
4,
3,
2,
1.
Take another deep breath.
Starting with the toes of your left foot,
Bring awareness to any sensations you notice.
Could it be warmth,
Tingling,
Numbness?
Simply observe without judgment.
Move your attention up your left leg and through your left hip and side,
Noticing any areas of tension or relaxation.
Let your breath travel to your hip and side,
Easing any tension as you relax further.
Continue moving your awareness through to your lower back and stomach.
Take a deep sigh and unwind any tightness.
You may notice the natural rhythm of your breathing.
Just breathe normally and enjoy this moment for you.
Move your concentration up to your back and chest.
Allow any anxiety to flow out of your body.
Now notice your shoulders,
Let them drop and relax and ease any tightness.
Connect your awareness to your arms,
Fingers and hands.
Wiggle your fingers.
Experience the pleasure of the movement.
Now bring your attention to your neck and throat,
Allowing yourself to value the comfort of ease.
Move your focus up to your face,
Your forehead and scalp.
Let go of any tightness or tension that you are holding there.
Finally,
Observe your whole body and the points of contact with the surface beneath you,
As you connect deeply with your body,
Your mind relaxes and allows itself to embrace your inner knowledge consciously.
Take a deep breath,
Return to the room around you and when you are ready,
Open your eyes and savor this bright and perfect moment.
