Good day beautiful souls.
Welcome to this guided body scan meditation.
Find yourself in a comfortable position,
Whether that is laid down or sitting.
The choice is yours.
Just take a moment to arrive in the space.
If you are sitting,
Noticing the contact the sit bones and the legs are making with the floor.
Straightening the spine and tucking the chin slightly.
If you are laid down,
Becoming aware of all the parts of the body that are in contact with the ground,
Your mat,
The bed.
And just arriving here now in this moment.
Bringing awareness to your breath.
Not trying to change it in any way,
Just noticing the quality,
The length and depth of the breath in this moment.
Seeing any sounds that you may hear.
Without labels or judgements,
Just becoming aware of the sound.
And bringing awareness to your thoughts now.
Maybe you've had a busy day,
Maybe you've had a lot going on and your thoughts are busy and active.
Or maybe not.
Just bringing awareness to your thoughts.
And now starting to lengthen the breath.
Taking some deep inhalations.
And some long exhalations.
Enforming the nervous system.
Long inhales.
And long exhales.
We're going to work through the body.
Scanning the body.
With no attachment to what we find.
Just bringing awareness to each part of the body.
With no aversion and no attachment.
Just allowing whatever sensations are there to be there.
Just bringing attention and awareness to them.
You might find heaviness,
Lightness,
Tingling or numbness.
Warmth or coolness.
Wetness.
Dryness.
Tightness.
Just noticing what sensations you find.
Bringing your awareness now to the toes on your right foot.
Investigating what you find.
You may not feel anything and that's okay too.
Just allow that to be.
Moving your awareness now to the top and the bottom of the right foot.
And now letting go of the right foot.
And moving your attention into the right ankle and the heel.
And now letting go of the right ankle and heel.
And moving your awareness up into the right calf and exploring what you find here.
And letting go of the right calf.
Moving the awareness up into the right knee and exploring what the right knee has to offer us.
And letting go of the right knee now.
Moving the awareness into the right thigh,
Front and back.
And letting go of the right thigh.
Moving the awareness now into the right buttock.
Right hip,
Front and side.
And releasing the right buttock and hip from your awareness.
Moving your awareness now into the back body,
The whole back body.
The lower,
The middle and the upper back.
Exploring what you find here.
And now letting go of the right knee.
Moving your awareness up into the right knee.
Releasing the back now.
Bring your awareness to your right shoulder.
The shoulder blade and the top of the shoulder.
Exploring any sensations you find here.
And letting go of the right knee.
Moving the awareness up into the right knee.
And now releasing the shoulder.
Bringing your awareness now into the back of the neck.
Noticing any and all sensations in the neck.
And bringing that awareness also now into the back of the head.
And noticing the sensations in the back of the head and the back of the neck.
And letting these go.
And bringing your awareness to the top of your head,
The crown of your head.
And exploring what you find here.
And releasing the crown of the head.
Bringing your awareness down to your face.
Notice sensations in your forehead,
Your eyebrows,
Your temples,
Your eyes,
Your cheeks,
Your nose,
Lips,
Inside of your mouth.
Chin and front of your neck.
And now releasing the awareness.
And releasing your face and the front of your neck now.
And bringing your awareness to your right arm.
Bicep,
Tricep,
Elbow and forearm.
And releasing the awareness.
And releasing the awareness.
And releasing the awareness.
And now moving the attention into the right wrist.
The palm of the hand.
And the back of the hand.
And letting go of the hand.
And letting go of the right fingers and thumb.
And moving the awareness now to the left shoulder.
The shoulder blade and the top of the shoulder.
Exploring what you find here.
And gently releasing the attention on the shoulder.
Moving into the left arm.
The tricep,
The bicep,
The elbow and the forearm.
Exploring what you find in the left arm.
And releasing the awareness.
And releasing the awareness.
And letting go of the left arm.
And letting go of the left wrist.
Bring your awareness into the palm of the left hand.
And the back of the left hand.
And explore what you find here.
And letting go of the left hand.
Bring your awareness into the left fingers and thumb.
And letting go of the left hand.
And letting go of the fingers and thumb of the left hand.
And bringing your awareness up into your chest.
Noticing the sensations here in your chest.
Remembering not to judge what you find.
Just to notice.
Just bringing awareness.
Accepting whatever you find.
And letting go of the chest.
And moving the awareness down now into the stomach.
And letting go of the left hand.
And letting go of the stomach.
And letting go of the stomach.
And bringing your awareness into the pelvic area.
And letting go of the chest.
And letting go of the pelvic area now.
Bringing the awareness into the left buttock.
The left hip,
Side and front.
And exploring what there is here.
And letting go of the chest.
And letting go of the left buttock and the hip.
And moving your awareness into your left thigh.
And releasing the left thigh.
Bringing your awareness into the left knee.
And exploring what you find here.
And letting go of the left knee now.
And letting go of the left knee now.
Moving the awareness down into the left calf.
And exploring sensations here.
And releasing the left calf.
And moving the awareness into the left ankle.
And letting go of the left knee.
And releasing the left ankle and the left heel.
And moving your awareness into the left foot.
And releasing the right knee.
And letting go of the left foot.
And bringing your awareness into the left toes.
And moving your right toe all the way to the little toe.
And releasing the left toes now.
And bringing awareness to the whole body.
The whole body.
Notice how you feel as one whole unit.
And when you are ready,
Gently bring some movements into your fingers and your toes.
Gently opening your eyes.
Taking in the sights of the room around you.
Taking some deep breaths.
I hope you feel very relaxed and very grounded in your body.
Thank you for joining me today.
I wish you a beautiful day and a beautiful life.
Namaste.
