Welcome to this body scan meditation in which we're going to connect to our bodies,
To ourselves and find peace and quiet.
I invite us to find a comfortable position.
We may lie down or sit or even continue with a slow walk or movement.
I invite us to close our eyes.
Take a few deep breaths as we make sure our backs are straight,
Our shoulders are relaxed,
Our jaws,
Forehead are at ease.
And let's start by focusing on our feet.
Just paying attention to this part of our bodies,
Maybe trying to feel any kind of sensation on this area and we'll continue to try and focus our intention as we move on upwards,
Slowly towards our knees.
Just trying to focus,
Notice any kind of sensation in this area and slowly we can keep on moving,
Flowing upwards,
Feeling our thighs.
Is there anything I can feel in the area of my thighs?
Maybe the seat I'm against,
Maybe the feel of the fabric I'm wearing against my skin,
Maybe nothing at all and that's perfectly fine.
And we'll keep on moving our attention upwards to our pelvis.
Maybe feel the warmth or the pressure against our behind and we'll keep on moving upwards slowly maybe breathing into each section of our body as we slowly move towards our belly,
Trying to focus on any sensation in our belly area.
Maybe breathing deeply,
Feeling our belly expanding with every breath,
Maybe feeling the fullment of our bellies if we ate lately or the emptiness if we haven't and we'll move backwards towards our lower back,
Maybe sensing some kind of tension or even pain in this area.
If so we can breathe deeply into the pain or into the tension as we try to melt down the pain.
And we can move slowly upwards toward our upper back,
Trying to feel any kind of sensation,
Maybe not feeling any kind of sensation and that's perfectly fine.
We'll move towards our ribcage with our focus,
Maybe taking a deep breath,
Expanding our ribcage,
Trying to recognize the sensation we feel as a result of that action.
We can move upwards towards our shoulders and slowly downwards through our arms,
Through the elbows,
Moving our focus slowly towards our hands,
Our fingers,
Maybe even trying to feel a single finger alone.
And as we take another deep breath we can move upwards towards our neck,
Trying to take a deep breath and feel the sensation of the air as it moves up and down inside our neck as we breathe.
And last we'll focus our attention in our head,
The skull,
The hair,
Our face,
Feel our jaw,
Our cheeks,
Our eyes,
Mouth,
Tongue,
Nose.
And last we can try and feel our whole body as one unit.
Let's take a deep breath and feel the air,
The oxygen moving,
Flowing through our whole body,
Relaxing it even more.
And we can finish by saying grace,
Thanking ourselves for meditating,
For taking care of ourselves and connecting with our body,
With our breath,
With ourselves.
We can thank the privilege to meditate,
To breathe,
Or anything else big or small we'd like to thank for.
And slowly,
When we're ready,
We can lower our heads,
Take a deep breath,
And open our eyes as we continue our day more connected,
Peaceful,
And happy.
Have a wonderful day.
