Welcome to this body scan meditation.
Sit down in a chair or maybe cross-legged on a cushion on the floor.
Make sure you can sit comfortably.
And once you're settled,
Try and sit a little bit taller as we bring our awareness to our breathing.
And there's no need to change anything.
Just notice.
Notice the whole of your inhale,
The whole of your exhale.
Just anchor your mind on each inhalation and exhalation.
And from here,
Bring your awareness to the top of your head as we begin our body scan.
And let relaxation follow this awareness that you bring to each part of your body.
Keep breathing normally as you bring your awareness down from the top of your head to your forehead,
Temples,
Your brows,
Down your cheeks,
To your jaw.
Letting your jaw relax.
Your mouth,
Down your neck and your shoulders.
All the way down your right shoulder,
Elbow,
Wrist,
Right hand.
And then all the way down your left shoulder,
Elbow,
Wrist,
All the way down your left hand.
Both arms,
Both hands,
All the way down to your fingertips,
Relaxed.
And from your chest down to your belly.
And from your back all the way down to your middle back,
Lower back,
Pelvis and hips.
Letting the relaxation move down your right leg,
All the way down,
Hip,
Knee,
Ankle,
Foot.
And all the way down your left leg,
Hip,
Knee,
Ankle,
Foot.
Getting very aware of both your legs,
Letting the relaxation spread all the way down to both your feet,
All the way down to the tips of your toes.
Getting very aware of your whole body,
You're relaxed.
You can bring your attention back to your breathing.
Notice if there is a bit more ease as you inhale and you exhale.
You can stay here for as long as you want.
If you're ready to come out,
You can begin by bringing some movement back to your hands,
Wiggling your fingers,
Bringing your awareness back to your feet,
Bringing some movement back,
Wiggling your toes,
Rolling your ankles.
From here it might feel nice to just stretch as you get ready to face the rest of your day.
