Hello,
And welcome to today's mindfulness meditation.
I'm Rae,
And today we will be doing a full body scan,
Going through each part of our body from our toes to our head,
Bringing awareness to where we hold our attention and working to bring ease and relaxation into our entire body.
You can also bring your breath into any areas of discomfort,
Using it gently to soothe and relax any tension.
I welcome you to find a comfortable position,
Laying down or seated,
And to close your eyes.
We are going to take a few deep breaths here,
Allowing your body to settle into stillness.
First,
Bring your attention to your toes.
Notice any sensation you feel here,
Such as pressure,
Warmth,
Or tingling.
If you notice any tension in your toes,
Gently bring your breath to that area.
Literally imagine the breath flowing into your toes,
Softening and releasing any tightness.
Now imagine the rest of feet and your ankles.
Now bring the awareness to your calves and your knees.
Notice any sensation,
Without bringing judgment,
But rather a deep sense of relaxation into these areas.
Now relax your thighs,
Your hips,
Your butt.
Again,
If you notice any tension here,
Go ahead and bring your breath to these areas.
Now we will work our way to our abdomen and our chest.
Now relax our back and our shoulders,
Taking some breaths here to move our oxygen into these body parts.
Relax your arms and your wrists and your fingers.
Now relax your neck and your face.
Maybe you can release the tension in your cheeks,
Your forehead,
Your eyes.
Notice the top of your head.
Can any tension be released here?
We've now relaxed each part of our body,
And we're going to sit here for a few breaths.
Allow your body to relax into stillness.
Bring your awareness back to your breath and back to your body.
Start to wiggle those toes and those fingers,
Bringing your awareness back to the present moment.
How does your body feel?
Are there any areas that feel more relaxed?
Are there any areas that still hold tension?
With regular practice,
These body scans can help you become more aware of your body and release tension where you need it most.
It can also help you cultivate a sense of inner peace and well-being.
As we close out the practice,
Feel free to lie or sit here for a little longer,
Bringing stillness to your body,
Or go through the meditation again if you feel you could benefit more from another scan.
Have a beautiful day.
