Namaste friend,
Thank you for joining me today.
I am called Buddy,
Or Sugu,
And I am here to guide us through a body scan.
Body scans are one of the most effective and accessible ways to bring a mindful practice into our lives.
Our physical body holds onto the energy of everything we experience throughout our day and our life.
By reconnecting with ourselves and tuning into our bodies,
We can notice where these energies are residing.
When we observe these energies or sensations without judgment,
Our attachment to them begins to fade,
Allowing us to release them through this simple mindfulness practice.
Let's begin by taking a moment to settle our bodies into a comfortable position,
Lying down or seated,
Just so long as you feel settled and secured.
You may want to gently close your eyes or cover them with an eye pillow,
Or you may feel called to keep them slightly open with a soft focus looking downward a few feet in front of you.
Allow your spine to lift or lengthen,
And allow your shoulders to soften as our mind quiets,
Letting any thoughts pass by like drifting clouds in a beautiful blue sky.
Let's open our practice with three cleansing breaths.
On our next exhale,
We empty our lungs all the way to the bottom,
Releasing all that no longer serves us.
Inhale deeply and evenly through the nose,
Gently releasing as we exhale through the mouth,
Inhaling deeply and evenly through the nose,
Gently releasing our exhale through the mouth,
Deeply and evenly through the nose once more,
Pausing and holding for a moment at the top,
And a beautiful gentle release through the mouth with any sounds that might want an escape.
Beautiful.
Let's take a few moments as our breath settles into its new rhythm,
Filling our system with a refreshed awareness,
Full of loving kindness.
As we are breathing,
Bring a gentle awareness to your breath,
Noticing the sensations of the in-breath as it passes across our nostrils,
And the sensations of the out-breath.
We are just noticing,
Not judging or manipulating,
And notice any sensations or lack of sensations.
We are not trying to change these sensations or assign meaning to them.
We are simply noticing them.
Then to your ears,
And finally your face.
As our awareness falls upon each area,
We are noticing what sensations are present.
Shift your attention to your upper arms and back,
Starting with the upper back.
Just notice the sensations without judging them.
Bring your attention to your chest,
And moving slowly down to your abdomen.
Notice the way your body moves with each breath.
Notice your hips.
Keep your awareness neutral,
Allowing all the sensations to simply exist.
And maybe the sensation where your legs rest on your chair,
Or your mat,
Or your blanket.
Bring your attention down to your knees and calves.
Now down to your ankles,
Your heels,
Your feet.
Notice what is present,
Without judgment,
Without thinking,
Just noticing.
Now bring your attention to your entire body,
From the top of your head all the way to.
.
.
Just notice the whole body as a perfect,
Unified system.
Bring awareness to what it is like to be here now.
As we rest in this open awareness,
We can take a pause and reassure ourselves of how perfect everything truly is right now.
I invite you to silently repeat the following affirmations as we rest in this space.
I trust myself.
I trust myself.
I trust myself.
I trust myself.
I am enough.
Rest quietly in this moment,
Full of loving awareness for our bodies,
For ourselves.
We close today's practice with three grounding breaths.
Gently releasing as we exhale through the mouth.
Gently releasing our exhale through the mouth.
And a beautiful,
Gentle release through the mouth with any sounds that might want an escape.
Close a moment here as our breathing settles into its new rhythm.
Slowly bring your attention back to the world around you.
Open your eyes gently.
Allow your gaze to gently move upwards.
Movements in your body to see what it feels like.
See if you can bring this connection to your body into whatever you do next or throughout your day.
In your next meeting or conversation with someone today,
Try listening mindfully while also putting some attention on your body language and your breathing.
I am Dr.
Sugar and I am so grateful for you joining me today for this meditation.
As always,
Wherever you may go,
Wherever you may be,
Please be well,
Be present,
Be mindful.
Namaste.
