Hello,
Welcome.
My name is Kennedy and today we will perform a short body scan mindfulness practice.
Lie down on your back with your legs stretched out comfortably on the floor.
Place a pillow or a cushion underneath your knees and do not put a pillow underneath your head.
Take a slow deep inhale through your nose and an exhale through your mouth.
Let go.
Feel yourself supported by the ground.
Feel yourself supported by the Mother Earth.
Just notice that you are held and you can let go.
Pay your attention to your breath flowing in and out.
Then turn your attention to your right foot.
Notice your toes.
Relax the entire foot.
Relax the right ankle.
Feel your entire right leg.
Relax the right leg.
Notice the right side of your torso.
Relax the right side of your torso.
Notice your right shoulder.
Relax your right shoulder.
Relax top of the right arm.
Relax the forearm.
Notice your right hand.
Relax the right hand.
Go all the way including the fingers.
Your whole entire right arm relaxed.
Shift your attention to your left side.
Notice your left foot.
Relax the toes of your left foot.
Relax the entire left foot.
Relax the ankles.
Feel your whole left leg.
Draw your awareness to the left side of your torso.
Relax your arm.
Relax the forearm.
Relax the entire left arm.
Notice the entire left side.
Without skipping any part from your foot,
Your torso,
Your shoulders,
Your arms,
Your fingers,
All relaxed.
Bring your attention to your lower back.
Relax the middle of your back.
Relax the shoulder blades.
Relax your neck.
Relax the jaws.
Relax the tongue.
Relax the eyelids.
Relax your temples.
Relax the brows of your eyes.
And relax the entire head.
Even go deep to relax your skull.
Feeling energy flowing through parts of your body.
Bringing softness through awareness.
Notice your breath.
In and out.
You can continue with the practice for as long as your body feels like.
Or you can do the practice for ten minutes.
Bring awareness to your body.
And connect to your body whenever you feel like you are getting out of touch with yourself.
Thank you so much for meditating with me.
Namaste.
