Body scan meditation.
This practice is designed to settle the mind and bring you more into your body so you can move into your day more peaceful,
More present and more embodied.
Begin by finding a comfortable seat or you can do this practice lying down.
However you find yourself taking a moment to feel your sit bones supported by the surface beneath you.
If you're sitting upright,
Feeling the crown of the head drawing up towards the sky,
Just notice how that lifts the spine.
Exhaling the shoulders and we'll begin by taking three conscious breaths in through the nose and out through the mouth.
Nice full deep breath in,
Filling yourself up,
Expanding into the belly and chest and exhale releasing sighing out through the mouth,
Letting go,
Inhaling deeply through the nose and exhaling fully through the mouth.
One more breath drawing in whatever it is that you need for this day,
For this practice,
Breathing it in and exhale letting go of all that which no longer serves you.
And then we'll continue to breathe in and out through the nose,
Noticing the sensation of the breath as it travels in through the nostrils,
Following it deep down into the body,
Noticing how the body receives the breath and following each breath out,
Noticing how the body softens as you exhale,
Following the breath out through the nose,
Shifting your focus away from the busyness and the stories of the mind and bringing it into your body using the breath as your anchor.
Each breath an opportunity to invite in more expansion,
More space and each breath out an opportunity to let go and release.
Just continuing to ride this wave of the breath as it flows in and out through the nose,
Allowing each breath to bring you more and more into the present moment.
And then bringing our awareness to the crown of your head.
Just feeling what's present here at the crown.
Any sensations,
Maybe some tingling,
Some pressure,
Some numbness,
Maybe you don't feel anything at all but just consciously bringing your awareness here,
Breathing into the space.
From here we'll begin to float our awareness downwards,
Moving through each part of the body and as we bring our awareness to each part we invite in a sense of conscious relaxation,
Acceptance for whatever is present and a letting go of attachment.
Learning to scan your awareness down to your forehead,
Noticing what's present,
Consciously softening and releasing the brow,
Scanning down to the temples,
Releasing,
Scanning down to the eyes,
Feeling the eyes and their sockets,
Scanning down to the cheekbones and the cheeks,
Softening,
Scanning down your awareness to your jaw,
Really relaxing the jaw.
Bring your awareness to the upper lip,
Lower lip,
Teeth and tongue resting in the mouth,
Scanning down to the chin and moving your awareness to the back of the head,
Scanning down from the crown all the way down to the base of the skull,
Scanning down the neck,
Starting at the front of the neck,
Softening into the throat,
Back of the neck,
Scanning down the collarbones,
Making your way to your right shoulder,
Scanning down the right arm,
Upper arm,
Elbow,
Forearm,
Wrist,
Top of the hand,
Palm of the hand and each one of the fingers,
Starting back up at the left shoulder,
Scanning down to the upper arm,
Elbow,
Forearm,
Wrist,
Top of the hand,
Palm of the hand and each one of the fingers,
Staying with the breath,
Bringing your awareness to your chest,
Spreading this awareness all into your heart space,
Noticing what's present here,
Releasing and softening the chest and the heart space,
Extending the breath into any parts that feel tight or contracted,
Scanning down to the ribs,
Sides of the waist,
Bringing your awareness to the belly,
Really softening the belly,
Letting it be round,
Bring your awareness back up to the back of the neck,
Scanning down the shoulder blades,
All the way down the spine,
Middle back,
Lower back,
Sacrum,
All the way down to the sit bones,
Feeling your sit bones heavy and grounded,
Bring your awareness to the pelvis,
Your hips,
Starting with the right leg,
Scanning down the top of the right leg,
The back of the thigh,
Knee,
Shin,
Calf,
Ankle,
Heel,
Top of the foot,
Sole of the foot and each one of your toes,
Starting back up with the left leg,
Top of the thigh,
Knee,
Shin,
Calf,
Ankle,
Heel,
Top of the foot,
Sole of the foot and each one of your toes,
Full body awareness,
Feeling the breath in the body,
Notice yourself being breathed with your full presence and awareness embodied and we'll stay here in this state,
Staying with the breath,
Staying with the full body awareness for a few minutes and each time the mind begins to wander,
Gently bringing it back to your body,
To your breath,
To the rise and fall.
How's everybody looking?
.
You are welcome to stay in your meditation for as long as you like.
If you are ready to transition,
Gently beginning to wiggle the fingers,
Maybe wiggle the toes,
Inviting in some deep conscious breaths,
Perhaps sighing out,
Bringing your right hand onto your heart and your left hand onto your right,
Taking a moment to feel your awareness at your heart center.
Breathing into the space,
Inviting in a smile,
Cosmic smile from the inside out,
And breathing in and cultivating a sense of joy,
Ease,
Peace,
And gratitude from your heart space.
Allowing yourself to carry the state of being with you throughout your day.
Namaste.
