Hello and welcome.
Allow yourself to get comfortable.
Make any final adjustments to get as comfortable as you can.
Feel free to move or to adjust anything at any time during this meditation.
To support your comfort.
Moving slowly and mindfully when you move.
Becoming more aware now.
Notice your body resting.
Aware of your breath.
Become more and more aware.
Of each level of your being.
As you are guided through this body scan.
Settle into your body.
Settle your body down into the ground.
Feel the earth underneath you.
Holding and supporting you and your practice today.
Now allow your awareness to move through your body as you are guided.
Feel each body part,
Then move on to the next when prompted.
But don't worry if you can't feel every body part.
Begin by sensing your face.
Notice your jaw.
Become aware of sensation in your mouth.
Feel the roof of your mouth.
Underneath the tongue.
Notice the teeth.
The gowns.
Your tongue.
Sense any taste in your mouth.
Now feel all of the parts of your mouth,
All together as a whole.
The whole mouth.
Now feel your nose.
The nostrils.
The right nostril.
The left nostril.
Both nostrils.
Feel your breath passing through the nostrils.
Aware of your sense of smell.
Feel your nose.
Notice your ears.
Feel the wrinkles and folds of the ears.
The backs of the ears.
The ear canals.
The inner ears.
Aware of your ears hearing.
Now feel your eyes.
The eyelids.
Surface of the eyes.
Centers of the eyes.
The backs of the eyes.
And behind the eyes.
Feel your eyes.
Become aware of your forehead.
The crown of the head.
The whole head.
Your throat.
Your right shoulder.
Right arm.
Right hand.
Right palm.
Feel the right hand thumb.
First finger.
Second finger.
Third finger.
4th finger.
All of the fingers.
Feel now the whole hand,
Vibrant with energy.
Aware of right wrist.
The forearm.
The elbow.
Upper arm.
And again your right shoulder.
Feel the throat centre.
And now,
Notice the left shoulder.
Left arm.
Left hand.
Left palm.
Notice the left hand thumb.
First finger.
Second finger.
Third finger.
Fourth finger.
All of the fingers.
The whole hand,
Radiant with life.
Become aware of left wrist.
The forearm.
Elbow.
Upper arm.
And again your left shoulder.
And throat centre.
Bring your awareness into the chest.
The heart space.
Your heart center.
Down into the stomach.
The Naval Center.
Notice your shoulder blades.
Between shoulder blades.
Feel the ribs on the back.
Sense the low back.
The buttocks,
Become aware of your whole body.
Feel the right hip.
Right by.
Right knee.
Right lower leg.
Right ankle.
Top of the right foot.
Sole of the right foot.
Notice the big right toe.
The second toe.
Third toe.
Fourth toe.
Hand,
Fifth toe.
Feel all of the toes.
Bring your awareness back to the navel center.
Just below your belly button.
And now notice the left hip.
Left thigh.
Left knee.
Left lower leg.
Left ankle.
Top of the left foot.
Sole of the left foot.
Feel the big left toe.
The second toe.
Third toe.
Fourth toe.
And fifth toe.
Feel all of the toes.
Feel both feet now.
Both legs.
Your torso,
Front and back.
Hands,
And arms.
Neck and head.
Feel the whole body now.
The whole body.
Become aware of the right side of the body.
Now feel the left side of the body.
Feel the back body.
Side of the body facing the ground.
The back body.
And now,
Feel the front body.
Side of the body facing the sky.
The front body.
Feel the whole body now.
Notice the entire global feeling of the body.
Become aware now of your natural breath as it flows through you.
No need to change your breath.
Simply feel your breath flowing easily through your body.
Notice your breath and follow it.
And now begin to deepen your breath.
Come back to the body?
Breath flowing through you with ease and peace.
Begin to wiggle your fingers.
Notice your toes and begin to wiggle your toes.
Lengthen your spine or feel free to gently stretch.
Take another full breath in.
And as you exhale,
Take a moment to simply notice how you feel.
And ever so slowly,
Allow your eyes to open.
Thank you for meditating with me.
