Welcome to the three-year-old body scan meditation.
We're going to pay attention to our bodies.
First,
We're going to rub our body.
Let's start with the feet.
Rub your feet.
How do your feet feel?
Do they feel soft or rough?
Dirty or clean?
Just notice how your foot feels.
Now rub your legs.
How do your legs feel?
Do they feel smooth or bumpy?
Notice how your legs feel.
Now rub your belly.
How does your belly feel?
Does it feel hard or soft?
Are you touching your skin or your clothes?
Notice how your belly feels.
Feel your hands.
How do your hands feel?
Are they warm or cold?
Dry or wet?
Notice how your hands feel.
Feel your arms.
How do your arms feel?
Are they warm or cold?
Smooth or bumpy?
Notice how your arms feel.
Finally,
Feel your head.
How does your head feel?
Is your hair smooth or bumpy?
Is your head warm or cold?
Notice how your head feels.
Now we're going to lie down or sit down and wiggle parts of your body one by one.
Imagine that when you wiggle your body,
You want to make your body feel loose like spaghetti.
First,
Wiggle the toes.
Now wiggle the feet.
Wiggle the legs.
Wiggle your belly.
Wiggle your hands.
Wiggle your arms.
And wiggle your head.
Now we're going to squeeze the whole body.
Squeeze.
Squeeze the hands.
Squeeze the legs,
The feet,
Your arms,
Your hands.
Squeeze.
And now relax.
Lie down.
Close your eyes.
Feel your body.
Does it feel like spaghetti?
Do your toes,
Feet,
And legs feel loose like spaghetti?
Does your back and belly feel like spaghetti?
Do your hands,
Arms,
Neck,
And head feel loose like spaghetti?
Take a deep breath.
Enjoy the feeling of your relaxed body.
Thanks for doing a body scan meditation with us.
