Hi.
Today we're going to be doing a body scan.
Find a place,
Preferably on the ground,
To lie down where you feel supported.
Maybe placing a pillow under your head or your knees.
When you're ready,
Take two deep breaths and close your eyes.
Take up space with your body.
Putting your arms and legs out to the side.
If you could be 1% more comfortable,
Make an adjustment to make that happen.
Notice where your body is meeting the ground.
Notice any sensations going on in your body.
Feel your body get heavy.
Your head,
Your limbs,
Your torso,
Chest and shoulders,
All melting into the floor.
Notice a small drop of water forming on your forehead.
Notice how it warms and relaxes your forehead.
Notice as it spreads down to your cheeks and your nose,
Warming and relaxing your body as it goes.
Relaxing your lips,
Your chin.
Notice this little drop of water spreading over your neck.
Warming and relaxing your shoulders,
Your chest,
Your upper arms,
Your forearms,
Your wrists,
The palms of your hand,
And your fingers.
Notice as this little drop of water spreads over your chest and rib cage,
Warming and relaxing your stomach,
Your hips,
And your pelvis.
Relaxing your glutes and your thighs.
Relaxing your calves and your shins.
Relaxing your ankles,
The tops of your feet,
And the bottom of your feet.
Relaxing each of your toes.
Stay relaxed,
But begin to come back to your breath.
If you're comfortable here,
Go ahead and turn off this meditation.
But coming back into our bodies,
Start to wiggle your toes and your fingers,
Rolling your ankles and your wrists,
Massaging the back of your head by gently looking side to side.
Bring your hands to your heart,
Feeling your chest move up and down as you breathe in and out.
Bring to mind something you're grateful for today.
And notice how you feel in your body when you think of it.
Use that feeling of gratefulness to thank yourself for making time for mindfulness today.
Gently open your eyes,
And move into the next part of your day slowly and gently.
I'm grateful we're on this journey together.
Have a great day.
