Namaste,
My name is Rohil and today we are going to embark upon a body scan meditation which will help us ground down into our physical body.
Before we begin,
I would invite you to come into an upright position sitting with your legs crossed,
Spine tall,
Closing your eyes,
Taking a long deep inhale expanding your belly and exhale completely allowing the belly to contract.
Breathing deeply,
Expanding the belly and exhale completely allowing the belly to contract.
Bringing your awareness to your physical body,
To the tips of your fingers,
The tips of your feet,
Your toes and the crown of your head.
We will begin by bringing our awareness to the crown of our head,
Moving from the crown of the head to the forehead.
Bringing your awareness to your right eyebrow,
To your left eyebrow,
To your right eye,
To your left eye,
To your right temple,
To your left temple,
To the right cheek,
To the left cheek,
To the right nostril,
To the left nostril,
To your upper lip,
Your teeth,
Your lower lip,
Your chin,
Your right ear,
Your left ear,
Your under chin,
Your neck,
Your throat,
Your right shoulder,
Right bicep,
Right tricep,
Right elbow,
Right forearm,
Right wrist,
Right back of the hand,
Right thumb,
Index finger,
Middle finger,
Ring finger,
Little finger,
The right palm and coming back to the left shoulder,
The left bicep,
The left tricep,
The left elbow,
The left forearm,
The left wrist,
The left back of the hand,
The left palm,
The left thumb,
Index finger,
Middle finger,
Ring finger and little finger.
Coming to the right side of your chest,
The left side of your chest,
The right rib cage,
The left rib cage,
The right hip bone,
The left hip bone,
Your stomach,
Your abdomen,
Your private area,
Moving to the right thigh,
Front of the thigh,
The right knee,
The right shin bone,
The right front of the foot,
The right big toe,
Second toe,
Third toe,
Fourth toe and fifth toe,
The sole of your foot,
Your heel,
Your calf,
The back of your right knee,
Your right hamstring and your right glutes.
Moving to the left thigh,
The left front of the thigh,
The left knee,
The left shin,
The left ankle,
The left front of the foot,
The left big toe,
Second toe,
Third toe,
Fourth toe and fifth toe,
The sole of your foot,
Your left heel,
Your left calf,
The left back of the knee,
The left hamstring,
The left glute.
Moving to your lower back,
The left side of your lower back and then the right side of your lower back,
The left side mid back and the right side mid back,
Left side upper back,
Right side upper back,
The back of your neck,
The back of your head and the crown of your head.
Returning back to your breath,
Bringing your awareness to long deep inhales and long deep exhales.
Just staying focused on any sensations that may be arising within your body,
Whether it's a tingling sensation,
A sensation of pain,
A sensation of heat or cold.
Just remaining aware of any of these sensations that are arising.
I would like you to become aware of how you feel right now as compared to when you began this meditation.
Just a few minutes of bringing our awareness to our own body can shift our state of mind in profound ways.
I hope you enjoyed this practice and come back to it more often.
Namaste.
