Hello and welcome to today's meditation.
We're going to do a body scan.
So finding a position which is comfortable for you.
It could be lying on the bed or lying on the floor or perhaps your body needs you to sit up in a chair.
Whatever feels comfortable for you at this moment.
And just really becoming aware of the contact of the body against the surface.
Whether it be the bed or the floor.
Just being aware of the contact.
And choosing whether to keep your eyes open or to lower your gaze.
Whatever feels comfortable for you.
And now just connecting with the breath.
Just becoming aware of the movement of the chest as it rises and falls as you take a breath in and out.
Not trying to change the breath,
Just being aware of the movement in the chest.
And now moving your attention to the left foot.
And now being aware of any sensations here.
Perhaps there's sensations of tingling or aching.
Just being aware always here right now.
Now bringing your attention to the left leg,
The whole of the left leg.
What sensations are here?
Perhaps there are no sensations and that's perfectly fine.
Just being aware of this.
Next moving your attention to the right foot.
Try to focus on any feelings that may arise in this part of the body.
And now bringing your awareness to the right leg,
The whole of the right leg.
What sensations are here?
Now bringing your awareness to the mid-riff of your body.
Sensations of breathing perhaps come into focus as the tummy rises and falls.
Try to really connect with the sensations in this part of the body.
And perhaps,
Just your mind may begin to wander to thoughts about the day ahead or about things which have happened in the past.
And just gently acknowledging where the mind has gone and bringing it back to the sensations in the body.
Acknowledging that minds wander and part of meditation practice is to be aware of this and to develop the strength in that muscle of being able to come back to the present moment.
It's all part of the experience.
Now moving your attention to the shoulders.
Being aware of any tension that may be here.
And just letting go,
Seeing if you can relax to drop the shoulders so any tension can be released from the body.
And noticing the rising and falling as you inhale and exhale.
The natural movement of the body as you breathe.
And just taking a moment to really appreciate how wonderful the body is.
All that it does for us without us realising moment by moment.
And appreciating this moment that we have to connect with the body.
Now bringing the attention to the left hand.
And if possible try to focus your attention onto the left little finger.
Imagine there's a spotlight of attention focusing on your left little finger.
What can you feel?
And perhaps your mind has drifted off towards the sounds that may be around,
Any distractions.
And if possible just acknowledging this as sounds that you're hearing but bringing your attention back to the sensations in the left finger that is the little finger.
Now drawing your attention to the whole of the left hand,
Any sensations perhaps aching,
Tingling,
Throbbing,
Just being open to whatever arises.
And now bringing your awareness to the whole of the left arm.
As you continue to breathe in and out.
Now moving your attention to the right hand.
Focus on the little finger on the right hand.
What sensations are here now?
Perhaps you have thought about the comparison between the feelings in the body,
The sensations between the little left finger and the little right finger.
Comparing,
Changing and just being aware of this.
Being curious with this.
Knowing that there's no competition,
It's just being aware of whatever arises.
Now bring your attention to the whole of the right hand.
And now expanding that awareness to the whole of the right arm.
Being aware of the sensations and the feelings.
And if your attention is being drawn to another part of the body that's absolutely fine.
Give yourself permission to explore the sensations in other parts of the body as well.
You might choose to explore the sensations which are calling to you.
And then choosing to return back to the sensations in the right arm.
Now bringing your attention to the sensations of the breath that you may feel on the tip of your nostrils.
See if you can focus on the sensations of the breath going in and out.
Can you feel the air on the tip of your nostrils as you inhale and exhale.
Perhaps as a tingling feeling.
Just being aware of the sensations here.
And now just taking one of your hands and just placing them onto your chest.
Stomach so that you can feel the sensations of your tummy rising and falling as you inhale and exhale.
Just really connecting with the breath.
And just reminding yourself that throughout your day there is always the opportunity to reconnect with the sensations in your body by connecting with the breath.
Connecting with the body which does so much for us without us.
Necessarily always being aware due to our busy lives.
And if you can building opportunities to reconnect with the body through breathing.
And help to expand our awareness of the moment that we are in.
Now just bringing awareness to your body as a whole as it's lying on the bed or the floor or sitting in a chair.
Just begin to do some gentle movements,
Wiggling the toes,
The fingers,
Wiggling the shoulders by just moving them gently side to side.
And if your eyes were closed just gently opening them and having a look around the room where you are,
What you can see.
And just really congratulating yourself for taking this time to reconnect with the body,
The breathing,
Yourself and to carry this with you throughout your day.
Have a wonderful day.
