Hello,
This is Michelle Precourt,
And welcome to your body scan meditation.
Body scanning is helpful to bring self-awareness to our body.
It is through this awareness that we can become more present.
As you proceed through this meditation,
Remember that it takes time.
Some will come into presence quite readily,
And for others it will take some practice.
Wherever you are,
That's okay.
Take your time with this.
Be gentle with yourself.
You can always come back to this meditation should you need to.
Okay,
Let's get started.
Sitting with a tall spine or lying down,
Your choice.
Just find a spot that brings you comfort.
Now that you have committed to your shape,
We will begin with noticing the breath.
Notice your inhales and exhales.
Nothing needs to change.
Just notice.
Now bring your attention to the crown of your head.
Feel its heaviness on your shoulders.
Continuing with your breath,
Relax the neck and shoulders.
If you're not quite ready to relax,
That is okay.
Welcome whatever comes.
Any tension will go when it goes.
Shifting to the eyes,
Allow the eyes to fall deep into the sockets.
Relax the cheek,
Jaw,
And mouth.
Allow for the tongue to fall from the roof of the mouth.
If there is tightness,
That's okay.
Welcome it.
It really is okay.
Notice your arms,
Elbows,
Wrists,
And fingers.
Notice where your hands have fallen.
Not moving them,
Just notice.
Now feel the chest,
The belly,
And the hips.
Notice sense and feel.
Any tension is there for a reason.
If you are ready,
The out breath can be helpful with releasing.
Notice the back,
The top,
The middle,
And the low back.
Be here fully.
Notice both the relaxed and the not so relaxed areas.
This is who you are.
Welcome whatever comes.
Find beauty in what you feel.
Now shifting to the inner thighs,
The backs of the thighs,
The knees,
Shins,
And ankles.
Resisting any tension is resisting tension.
And what we resist persists.
Bring awareness to your feet and your toes.
Welcome your whole body.
Welcome your whole self.
With gratitude,
Bring your palms together,
Thumbs to your sternum.
Inhale and exhale.
Namaste.
