Hello there,
And thank you for being here.
My name is Melissa,
And together we are going to practice a quick mindful body scan.
So take the next moment to settle in to where you are,
Option to close the eyes or just gaze softly in front of you.
Let the eyes unfocus.
And we're going to start to notice the breath,
Not changing anything about it,
Just noticing.
Notice what it feels like when you inhale and when you exhale.
We are going to take this awareness and bring it throughout our body over the course of this practice.
So let's begin now by bringing the attention to the crown of the head.
Maybe sending some breath up there.
And now gently scan from the crown of the head to the point between the eyebrows.
Just noticing anything.
Scan from between the eyebrows down to the mouth,
Never changing anything,
Just noticing.
Now bring the attention from the mouth to the throat.
Always an option to send some breath while you scan.
Now send the breath from the throat to the shoulders.
Just bringing awareness into the body.
Awareness now from your shoulders to your elbows,
Elbows to wrists,
And wrists to fingertips.
Now bring the attention from the fingertips to the tips of the fingers,
The tips of the fingers,
The tips of the fingers,
The tips of the fingers,
The tips of the fingers,
The tips of the fingers,
The tips of the fingers,
The tips of the fingers,
The tips of the fingers,
The tips of the fingers,
The tips of the fingers,
The tips of the fingers,
The tips of the fingers,
The tips of the fingers,
The tips of the fingers,
The tips of the fingers,
Noticing how the chest feels.
And scan from the heart to the navel,
Noticing any changes in this area as you breathe.
Scan from the navel to the pubic bone,
And bring some attention to the hips.
Send your attention from the hips to the knees,
The knees to the ankles,
And the ankles out through the toes.
Now,
Having sent awareness through the entire body,
Try to notice any parts of your body that may need some breath or some extra love.
And if nothing stands out,
That's okay too.
Just remain in this state of mindful attention.
If the mind wanders,
Slowly bring the attention back to the breath.
The mind will always wander.
That's what minds do.
But we can take a moment in our awareness to just bring ourselves back.
Now,
Let's turn our attention outwards,
Returning to where we are in space and time,
Noticing the content of our awareness.
The body has with the chair,
The mat,
The cushion,
The bed,
The floor.
Noticing any sounds,
Any smells.
And then when you're ready,
Blink the eyes open.
And now you can continue on with your day with some more mindful awareness.
Thank you for meditating with me,
And I hope you have a lovely day.
