Hey beautiful people!
I wanted to create a recording that you can download or you can save and keep with you so that you know if needed throughout the day you have a space to come to check in with yourself or ground yourself or take a few moments to enjoy some quiet or some peace.
A body scan is a mindfulness practice that involves bringing awareness to different parts of the body usually starting from the toes and moving up to the head.
I'm going to guide you through this meditation and I hope that it gives you a couple minutes of your day to connect and start to become aware of any sensations in your body or anything that you're experiencing that isn't on your awareness yet.
So start by finding a comfortable position either sitting or laying down.
Close your eyes if it feels comfortable or maintain a soft gaze.
Begin by bringing attention to your breath.
Take a few deep breaths inhaling through your nose and exhaling through your mouth.
Allow each breath to relax you.
Feel the connection between your body and the surface beneath you.
Notice the points of contact where your body meets the chair or the floor.
Start by bringing your awareness to your toes.
Notice any sensations warmth,
Cooling,
Tingling.
Let go of any tension in your toes as you breathe out.
Slowly move your attention up to the soles of your feet.
Notice the sensation of contact with the ground.
Shift your focus to the calves and shins.
Feel any sensations or points of contact.
Breathe out any tension or tightness you may notice.
Move your attention to your knees and thighs.
Allow them to relax with each breath out.
Let go of any holding or tightness.
Bring your awareness to your pelvis and hips.
Feel the weight of your body being supported.
Notice any sensations in this area.
Scan your attention through your abdomen and lower back.
Be aware of the rise and fall of your breath in this area.
Release any tension as you exhale.
Shift your focus to your chest and upper back.
Feel the gentle expansion and contraction with each breath.
Release any tightness or holding.
Bring your awareness to your shoulders.
Notice any tension and as you exhale allow your shoulders to soften.
Scan through your upper arms,
Elbows,
Forearms,
And hands.
Feel any sensations in your arms.
Release any tension with each breath out.
Move your attention to your neck.
Allow the neck muscles to relax.
Imagine any tension melting away.
Bring your awareness to your jaw and face.
Unclench your jaw and let your facial muscles relax.
Soften your forehead and the muscles around your eyes.
Focus on the back of your head and the crown.
Feel the contact with the surface beneath you.
Relax any muscles in this area.
Take a moment here to breathe.
Take a moment to sense your entire body as a whole.
Feel the gentle rhythm of your breath.
Enjoy the sensation of relaxation and presence.
When you're ready,
Gently bring your awareness back to the room.
Wiggle your fingers and toes.
Open your eyes if they were closed.
Take a moment to appreciate the sense of relaxation and awareness that you've cultivated.
And remember,
You can return to this space at any point in your day.
And I encourage you to call on this practice when you feel it's needed or when you find yourself in a state of worry or anxiousness or stress or disconnect.
Bring yourself to this awareness practice.
