Welcome to this body scan meditation.
In a comfortable seat,
Maybe on a chair or on a cushion on the floor,
Cross legged,
Make sure you are comfortable wherever you are.
Once you settle down,
Let your shoulders relax,
Place your hands somewhere where they can rest comfortably.
Sit a little bit taller,
Lengthening your spine as you inhale and finding a little bit of grounding as you exhale.
Now you begin by noticing your breathing,
Each inhale and each exhale.
Following the entirety of each inhale and the entirety of each exhale.
Just lowering down your breathing.
Nice and even inhales and exhales.
From here,
Bring your awareness to the top of your head.
Noticing what sensations are there.
What does it feel like?
Let your awareness just follow from the top of your head,
Down your forehead,
Your brows,
Your temples.
Place your nose,
Your cheeks and your jaw.
Let the relaxation follow this awareness.
Separating your teeth as your jaw relaxes.
Let the awareness follow.
Turn your neck,
Your shoulders,
All the way down the right shoulder,
Your arm all the way down to the elbow,
Your wrist,
Your right hand,
Every single finger relaxed.
Bringing your awareness to your left shoulder,
All the way down your arm,
Down to the elbow,
The wrist,
Your left hand,
Down to your fingertips,
Every single finger relaxed.
Noticing both arms,
Both hands.
As you continue breathing,
Notice how the air fills your chest in each inhale.
Maybe you notice the chest rises and falls.
Let the awareness travel down your neck,
Your upper chest,
The abdominal area.
Let the relaxation follow,
Down your neck,
Your upper back,
Your shoulder blades,
Down your spine,
Middle of the back,
Lower back,
All the way down to your pelvis and hips.
Now notice your breathing and your stomach.
Maybe you can feel your stomach rising and falling as you inhale and you exhale.
Bringing that awareness to the area around your navel as it rises and falls.
Let the relaxation follow,
Travelling all the way down your right hip,
Down to your knee,
Your ankle,
To the whole of your right foot,
All the way down to your toes,
Every single toe relaxed.
Let the relaxation follow,
All the way down from your left hip,
Down to your knee,
Your ankle and your left foot,
Every single toe relaxed.
Being aware of both your legs,
Both your knees,
Your ankles,
Both feet,
All your toes.
Your whole body relaxed.
As you just carry on breathing normally.
Inhaling and exhaling.
You can stay here and enjoy a few more peaceful moments.
Or if you're ready,
You can slowly bring your awareness back to your body.
Bringing some movement back to your hands.
You're wiggling your fingers,
Bringing some movement back to your feet.
Rolling your ankles,
Wiggling your toes.
Blink your eyes open.
It might feel nice to come into a full body stretch.
Catching out,
Doing whatever movement feels right now.
As we come to the end of this body scan meditation.
.
