Welcome to this body scan meditation.
Start by sitting quietly with a straight yet relaxed back and close your eyes.
Press your hands gently on your knees or cup them softly on your lap.
Relax your neck and relax your shoulder.
As you begin to settle,
Feel the length of your body become heavy and relaxed.
Now gently bring your attention to your breath.
The calming breath.
The soothing breath.
The breath is what connects the mind and the body.
Notice your breath as you inhale and as you exhale.
And allow the breath to bring you into this very present moment.
Let your breath be your anchor and your guide throughout this meditation.
Connect to the breath,
The source of life,
The source of energy.
Notice your inhales and notice your exhale.
Now bring your attention to the top of your head and scalp.
Feeling whatever is happening in this area without judgment,
Without avoidance and without attachment.
Just notice any sensations,
Any coldness,
Any tingling,
Any warmth.
Notice whatever is happening without changing it.
And if you're not feeling any sensations,
That's okay also.
Just sit with whatever is happening at the moment without changing it.
Bringing your attention down to the forehead.
Relaxing your fold head.
Bringing your attention to the point between your eyebrows.
Making sure you're not holding any tension in that area.
Bringing your attention down to your temples.
Relaxing your temples.
The eyes behind the right eye,
Behind the left eye.
Relaxing your eyes.
Bringing down your attention to your cheekbones.
Making sure your cheekbones are relaxed.
Bringing your attention down to your mouth.
Making sure your mouth is unclinched,
Relaxed,
Soft.
Bringing your attention down to your jaw.
We tend to hold a lot of tension in our jaw.
So just unclench the jaw,
Relax your tongue.
And relax this whole area of the head and face.
Feeling whatever is happening here.
Feeling any sensations,
Any tingling.
Whatever is going on,
Just feeling it and allowing it.
Without trying to change it,
Without trying to judge it,
And without trying to become attached to it.
Bring your attention down to your neck.
Relaxing your neck.
Noticing whatever is happening here.
Bring your attention to your shoulders.
Noticing your shoulders,
Making sure they're away from your ears.
That they're relaxed.
And noticing whatever is happening in this area.
And if there's any tension in the areas of your shoulders,
Try bringing your breath into that area and see if it softens.
And if it doesn't,
That's okay.
Just make a note.
Now bring your attention down your right arm.
All the way down to your elbow and your forearm.
Feeling whatever is happening in this area.
You might have tingling,
You might have coldness or warmness.
Whatever is happening,
Just noticing it without trying to change it.
And bringing your attention to your right hand,
To your fingers.
Your thumb,
Your pointer,
Your middle finger,
Your ring finger,
And your pinky.
Noticing whatever is there.
Bringing your attention to your right palm and feeling whatever sensations are there.
And relaxing your entire right arm.
Now bring your attention to your left arm.
All the way down from your shoulders,
All the way down to your elbows and your forearm.
Bringing your attention and feeling whatever is there.
Whatever sensations you're feeling,
Just allow yourself to feel them.
And bringing your attention down to your left hand and your fingers.
Your left thumb,
Your pointer,
Your middle finger,
Your ring finger,
And your pinky.
Feeling your fingers and just accepting whatever sensations you feel on your left hand and your left palm.
From there on we're going to scan our back.
Bringing your attention to the upper back,
Middle back,
And lower back.
And noticing this area and noticing whatever is happening in this area.
Whatever tightness you might feel,
Or sensations,
Or tingling.
Whatever you're feeling,
Just accepting it.
Bringing the breath into this area of your back to bring full relaxation.
From here we're going to move on to the area of the chest and your heart.
Opening your heart and your chest,
Feeling whatever is going on in this area.
Accepting whatever you're feeling without trying to change it,
Without judging it,
And without trying to become attached to it.
From here we're going to move on down to the area of your stomach.
Feeling your upper belly,
Your mid-belly,
And your lower belly.
Feeling whatever sensations are here.
Breathing into this area and relaxing it.
From here we're going to move down to our hips and our buttocks.
Feeling where our buttocks makes contact with our cushion or our seat.
Relaxing this area and feeling any sensations that are running through this area at this moment.
And slowly we're going to scan our right leg.
From our right thigh,
Knee,
Shins,
And calves.
Using our right leg and feeling all sensations that are running through the right leg at this moment.
Bringing your attention to the right foot and your toes.
Relaxing it.
Taking our attention now onto our left leg.
Our left thigh,
Knee,
Shins,
And calf.
Scanning our left leg entirely.
Noticing what's there at this moment.
Any feeling and sensations.
And accepting what we're feeling as we relax our left leg.
Bringing back our attention to our left foot and toes.
Relaxing the left foot and being aware of whatever sensations we're feeling.
Without trying to change anything,
Just accept whatever is going on in our body.
Now take a slow,
Deep breath as you notice your entire body.
And settle into the stillness that comes from concentrating your focus on one part of the body.
And as the practice finishes,
Take a moment to acknowledge your efforts today and appreciate the time you have taken to connect with your body and to widen your capacity of acceptance and of peace of mind.
We live in a busy world with incredible expectations.
It is important to take moments to honor ourself,
To honor our energy,
To honor our bodies and to connect with ourselves and our bodies and our energy.
To be present.
To let go and to accept.
And when you're ready,
Gently wiggle your fingers and toes.
Bring your attention back to the room and open your eyes.
I hope you enjoy this body scan meditation.
And I hope you can enjoy this relaxed state and that you can also bring this relaxed state into your day.
Have a wonderful day.
Namaste.
Good luck.
