Welcome to this quick body scan meditation design for you to reconnect to your body.
It is so easy to get busy with our day,
Running around checking things off our to-do list,
That we forget to listen to our body and give it what it needs.
So let's use this practice as a reminder to show up for our body as it daily shows up for us.
You can now find a comfortable position and adjust whatever you need in order to feel relaxed and alert at the same time.
Begin to gently close your eyes and slowly start to arrive to this present moment,
To your breath.
And let's take a couple of deep breaths together to oxygenate and energize our body and mind.
If it feels comfortable you can count to five for each inhale,
Take a short pause and count to five for each exhale.
We can start together,
First completely exhale and then inhale,
Two,
Three,
Four,
Five.
Short pause and exhale,
Two,
Three,
Four,
Five.
Another deep inhale,
Two,
Three,
Four,
Five.
Pause and exhale,
Two,
Three,
Four and five.
And one more time on your own.
Wonderful now simply let your breath flow naturally.
Slowly bring a soft general awareness to any sensations that may be arising in the body.
Notice the space where your body touches the chair or the cushion.
And with the next breath allow yourself to let go a little more.
Sink deeper.
Letting the muscles fall heavy.
Now gently bring your attention to your left leg.
Breathing from the foot and moving your attention slowly up your left leg.
If you come across any tightness or tension just remember to pause for a little while there and breathe into that area.
Breathing space and acceptance.
You can slowly shift your awareness to your right leg starting from the right foot and softly moving up.
Wonderful.
Now bring your attention to your belly and gently breathe into it.
Let's move up to the torso and bring awareness to your back,
Your spine,
Your chest.
Consider this area and how it moves with each breath.
And when you are ready gently move upwards to your shoulders,
Your hands,
Your neck and breathe into any remaining tension creating space,
Openness.
Consider your face and with each breath relax even further all the muscles here.
Relax your jaw,
Your eyebrows.
And now slowly become aware of the room you are in.
Begin to gently move your fingers,
Wiggle your toes.
And when you are ready softly open your eyes,
Remaining open and relaxed.
