Welcome to your Mindfulness Body Scan Meditation.
This time is completely for you,
A time to be with yourself.
A time of renewal,
Rest and healing.
A time to nourish your health and wellbeing.
A time to allow things to be just as they are from one moment to the next.
So try on your best to let go of any ideas about a destination,
Self-improvement or personal development.
Begin by loosening any tight clothing,
Especially anything around the waist or neck.
You may like to remove your shoes.
And lie down on a bed or a mat with your arms resting by your side and your palms facing up and the legs gently apart.
If this feels uncomfortable you could place a pillow under your knees or even raise your knees.
Experiment with your position and you may even prefer to sit for this body scan.
Notice the feeling of the weight of your body on the mat,
Bed or chair.
Noticing the points of contact between that and your body.
Each out breath just allowing yourself to sink a little more deeply into the mat bed or chair.
Become aware of the sensations of breathing.
Perhaps you can feel the breath going in and out of your nostrils.
Sometimes it can feel a little cool against the tip of your nose on the in breath and a little warmer as it passes back past the nose on the out breath.
Perhaps you can feel the sensation of air moving through the back of your throat.
And noticing how the body moves as you breath.
You may feel the chest or the abdomen rising.
You may be aware of the rib cage rising and falling with each breath.
Just trying to be aware of your breath wherever you can feel it most in your body.
And just allow your awareness to rest for the next few minutes gently on your breath.
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Noticing how the fingertips and the fingers feel,
Breathing into the fingers.
Breathing in and out of the hands.
Breathing in and out of the wrists.
The forearms.
Your elbows.
The tops of your arms.
Your shoulders.
Breathing in and out of the shoulders.
Gently shifting your awareness into your throat and neck.
Breathing in and out of the neck.
As we gently and easily and mindfully move our attention to the jaw.
Noticing if it's clenched and breathing in and out of the jaw.
Noticing how your lips feel inside your mouth,
Your tongue,
Your teeth.
The area around your lips.
Cheeks and cheekbones.
Your nose.
Noticing your eyelids,
If they're tightly closed or gently closed.
Noticing your eyes,
Your eyelashes,
The area around your eyes,
Your eyebrows,
Temples.
Your forehead.
Checking to see if your forehead's frowning,
Breathing in and out of the forehead.
And moving your awareness to the back of your head.
The sides of your head.
And finally the crown of your head.
Breathing in and out of the crown of your head.
And imagining now that as you breathe,
It sweeps up and down your body with each in and out breath.
Breathing in as the breath sweeps down your body to the tips of your toes.
Feel the breath sweeping back out as you breathe out.
Feeling each cell in your body receiving that breath,
Being nourished with energy and oxygen.
Continuing to follow this breath,
Sweeping in and out of the body for the next couple of minutes.
And India.
And now just letting go of any effort to practice mindfulness.
Just getting a sense of your whole body.
Feeling yourself complete just as you are.
And remembering that this sense of being is always available to you when you need it.
Resting in the state of being,
In the stillness.
Acknowledging the time that you've taken to nourish your body and mind today.
And coming gently out of this meditation.
Seeing if you can bring this level of mindful awareness to whatever you do next today.
And now just letting go of any effort to practice mindfulness.
And now just letting go of any effort to practice mindfulness.
