Welcome to this 12 minute body scan practice.
This practice can be done on a chair if you're unable to leave your desk,
But if you have the option it's better done laying down with your hands on your side.
If you have to remain seated make sure your hands and arms are supported,
Maybe with a pillow on the lap,
Just so the weight of the arms and shoulders are supported.
And before we begin let's just take a moment of appreciation for yourself in deciding to listen to this meditation and for showing up for yourself.
The body scan is one of the most popular ways to get back in touch with the body,
To calm the nervous system which may have been a little,
Let's say,
Overworked lately.
It's a great way to calm the mind and retrain the mind in favor of self-care,
And it's a great tool to get ready for sleep as well.
How it works is we simply move our awareness to different parts of the body,
So if you're ready think about closing down the eyes.
And as we prepare just make sure that the space in between the shoulder blades is relaxed,
The jaw and neck is relaxed,
The space around the eyes not tense.
Make sure all the fingers are nice and relaxed,
The toes,
The ankles,
Beginning this body scan with as much calm as we can cultivate.
And then I invite you to take a few deep breaths in through the nose and out through the mouth,
A few more of those,
Make sure we're truly ready to begin the scan.
Beginning the body scan.
Let's start by sensing the head,
Sensing the forehead,
The eyebrows,
Just noticing,
Not changing,
Maybe giving this sensations a name,
Is there heat in that area or tightness?
And moving the awareness to the temples,
Is this tingling,
Is this throbbing?
Maybe it's nothing and just noticing that.
Then let the attention move to the top of your head,
To the scalp,
Down the sides and the back of the head and placing the awareness on the neck,
Full awareness of the neck.
Does it feel cold,
Comforted,
Does the collar of your clothing feel soft?
Taking the awareness lower now,
Down to the shoulders.
The shoulders hold a lot,
Physically there are hundreds of muscle fibers and mentally we can hold a lot in these fibers.
How are your shoulders today?
Notice the space where the skin meets your clothing.
What about those large heavy muscles of your shoulder blades?
If you notice any tension or discomfort here,
Remember it's not anything you need to change,
Just be aware of it.
If you like you can try breathing into that area or any area that feels discomfort.
This just means that you imagine your breath is moving in and out of that area instead of your nose.
It might sound strange but just try visualizing it.
And now moving the attention slowly down the arms,
Sensing the upper arms,
Elbows,
Forearms.
Sense the muscles and the bones here,
Then to the wrists,
Down to the softness of the palms.
Our hands are a center of so much activity and expression.
Feel all the sensations in your palms,
Fingers and fingertips.
Maybe there is energy in your hands,
That energy might make you smile and that's okay too.
If you find your mind begins to drift or chatter,
Notice that and gently bring the intention back to this meditation without judgement.
Now moving the attention slowly lower down towards the chest,
Your heart and solar plexus which is the bottom of the rib cage right in the center.
Shining a light on that area.
What do you notice there?
Will you benefit from breathing into that area?
Sensations may be different moment to moment.
You're just tuning into your body to these precise physical sensations,
Not judging,
Not changing.
And remember,
Be patient.
Your body moves at a slower pace than your mind so maybe it will take a few seconds for those things to align.
Now allow your attention to move into your stomach and hips,
The pelvis and the groin,
Feel that area as a whole.
Let the attention rest there for a few breaths.
Can you feel the movement of your clothing over your skin as the belly rises and falls?
Maybe you feel tightness.
Maybe there's some bubbling,
Some digesting going on.
This is another area that can tell us a lot about how we feel outside of meditation.
The gut and the mind are intrinsically connected.
And the more you get in touch with your body,
The more your gut becomes like your own personal coach.
Pretty cool.
Continue down your upper legs,
Thighs,
Backs of the thighs,
The knees,
Backs of the knees.
The shins,
The backs of the shins.
Taking as much time as you need to feel the sensations and awareness there.
There's no right or wrong experience.
Only to be as present and caring to yourself as you can.
Then move down to your feet,
The tops of the feet,
The ankles,
Inside of the ankles,
Outside of the ankles,
Soles of your feet and all the ten toes.
Feel the feet as a whole.
Is there coldness?
Is there numbness?
Maybe there's nothing at all.
And just noticing that.
And making sure the breathing is unaltered and the breathing is calm.
Feel the body as a whole,
As one.
As you're sitting there or laying there,
Feel a whole body experience.
Shine that warm light on the whole body.
Now if it feels right,
Try visualizing yourself stepping out of your body just for a second.
Your soul stepping out of the body.
Looking at yourself on your chair or on the floor meditating with me.
And send some love to that body.
Maybe that love is a stream of light.
Maybe that love is a hand on the shoulder.
Whatever it is,
Whatever way you choose.
Just make it love.
And bringing yourself back when you're ready.
Notice if you feel any lighter,
Calmer.
If you can feel any tingling or energy.
What emotions are around.
Maybe you feel numb.
Maybe your experience wasn't positive.
But just noticing that.
Then taking your biggest deep breath through your nose and out through the mouth.
And when you're ready,
If it feels nice to do so.
Opening the eyes.
Having a little stretch.
Wiggling the feet and the toes.
Or continuing on to sleep.
Thanks very much for listening to this 12 minute body scan.
My name's Sophia.
May we all be at peace.
