Welcome to a body scan that includes subtle movement.
For our body scan meditation,
You may be in a sitting or a lying position,
And we will incorporate very small,
Subtle movements to increase our awareness of our body and to maintain our attention throughout this body scan.
Thank you for being here.
Take a moment and find your quiet,
Non-distracted,
Comfortable space where you can engage in this subtle movement body scan.
Once you have found your spot,
Go ahead and close your eyes.
Let's pause just for a moment to let our mind and our body come into the space of meditation and concentration,
Leaving our day,
Our worries,
Our anxieties,
Whatever may be on our mind,
Leaving it behind and opening up this space just for us.
Closing the eyes and slowing the breathing down.
Slow breaths in and out at whatever pace feels comfortable for you.
In this body scan,
We are going to scan through our body from top to bottom,
Beginning by bringing awareness to the top or the crown of the head,
Allowing that awareness to cover the top of the skull like a hat.
Noticing our forehead,
Bringing the awareness to our eyebrows by slowly and subtly raising them and letting them return to their space.
Bringing the awareness to the eyes by squinting the eyes slightly deeper and releasing back to that closed position.
As we continue scanning through the face,
We bring our awareness to the nose.
And we may increase our awareness of the nose by bringing a slight flex to the nose.
Again,
Very small,
Subtle movements.
Noticing our ears by pulling them up slightly and then letting them rest.
Bringing the awareness to the mouth and the jaw area.
Maybe bring a small waggle to the jaw,
Just a little movement to aid in releasing it and bringing awareness to it.
Bringing awareness to the neck,
Slight movements of the neck,
Maybe very small,
Slow head rolls,
Small ones,
Just very slight.
Scanning down to the shoulders,
Noticing the tops of our shoulders,
Bringing small movement to the shoulders,
Maybe a few very delicate shrugs.
As we scan down through our arms,
The upper arms,
The elbows,
Down to the forearms,
And then bringing awareness and presence into the wrists,
Slight rolls of the wrists,
And continuing our path by bringing our concentration to the hands,
Noticing and feeling our hands.
Maybe slightly open the fingers,
Close them.
Very slow pace,
Very small movement,
No tension involved.
Now we bring our awareness and presence to the trunk of the body,
Scanning through the chest,
Maybe slightly expanding.
The chest,
Transporting the awareness down through the stomach,
Noticing it,
Feeling it,
Focusing on it,
And then we're going to perform a mental switch back,
If you will,
As our attention goes up to the top of the trunk on the backside,
Landing in the upper back.
Allow your scan to move from the upper back down through the lower back slowly,
And you may bring some subtle movement by opening the shoulder blades ever so slightly,
Again,
No tension involved,
Nothing exaggerated.
I'm going to go silent for a moment to allow you time to scan through the back.
Now we're going to bring our body scan down through the legs to the feet,
Beginning at the top,
See the hip area,
You may bring a slight sway to the hips,
Or maybe even a slight sway to the abdomen,
And that will bring awareness to the hips.
Again,
Very small,
Light movement as we scan the hips.
Down through the upper part of the legs,
The front,
The back of the upper legs,
Noticing what's present,
Concentrating our mind.
As that awareness slides down to the knees,
Taking a moment to notice that joint area.
And finally,
That subtle movement body scan will go down through the calves and the shins into the feet as we slowly wrap it up.
Take a moment and scan down through the shins,
And then scanning through the calves.
Bring your awareness to the ankle joints,
And maybe roll the ankles or feet around,
Very small circles,
Maybe paddle the feet back and forth a little bit to bring some movement and oxygen to the ankles.
Slight,
Easy movement as we finish by scanning the feet,
The tops of your feet,
The bottoms,
And the toes.
When you're ready to bring your awareness to the toes,
You may wiggle the toes a little bit.
Bring your awareness by feeling the movement in that area.
And please take a moment and bring any small,
Slight movement to any other area of your body that you feel like you need.
No tension,
Light,
Airy movements,
Small.
I do hope your body is feeling good and relaxed,
And that your mind is feeling present and concentrated as well as relaxed.
And I thank you for joining me,
And I hope you come back sometime.
Thank you so much.
