Let's begin by taking a moment to allow your body to settle into a comfortable position.
You may close your eyes or keep them slightly open.
Allow your spine to lift while your shoulders soften.
In this moment,
We will do a body scan meditation.
Now,
Along with me,
Take a full breath in and a long breath out.
And as you exhale,
You are removing any negativity and tension.
Continue to breathe normally.
Now,
Let's begin by bringing your attention to your body.
Notice the feeling of your body.
Is it on the floor?
Is it in a chair?
Wherever you are,
Notice the weight of your body as you breathe.
Bring your awareness to your chest and your abdomen as you expand and contract.
As you allow the air to enter and exit your body,
What sensations do you notice?
Bring awareness to the stillness.
Bring awareness to the relaxation of the body.
And as your body gets more and more relaxed and you fall deeper and deeper into stillness,
Bring your awareness to the top of your head.
Do you notice any sensations in your scalp?
Can you feel the hair follicles on your head?
Now down to the back of your head and to the sides of your cheek.
Bring your attention to your face.
Notice your jaw.
Are you clenching it?
Is it tight?
Do you notice any tension in your jaw?
If so,
Soften it and relax.
Bring awareness to the ridge of your nose and your nostrils.
Feel into the muscles around your eyes and your eyebrows.
Taking another deep breath in.
Notice the tension in your neck or throat.
Can you feel the muscles in your neck?
Is there a tightness?
Is there a tingling sensation?
If so,
Let them be soft.
Notice your shoulders.
Are they tight?
If so,
Then let them go.
Now let's bring your awareness to the tops of your arms.
Do you feel any sensations,
Any tension?
What about as you scan from your shoulders to your arms?
Do you notice any difference?
Check in with your elbows,
Your forearms,
Your wrists,
Your hands,
And your fingers.
Allow any tension to escape through the tips of your fingers.
Are you aware of any changes in temperature?
Are you hot?
Are you cool?
Or is your body just right?
Bringing awareness to the fabric that you are wearing.
What do your clothes feel like against your skin?
Are they soft?
Is it a gentle hug?
Are they tight?
Scratchy.
Remember to continue to breathe in and out.
And as we exhale,
Let's bring awareness to our chest,
Our abdomen.
You might want to place your hand on your chest.
Can you feel the breath cycling in and out?
With your hand connected to your heart center,
Breathe in to the intentions you have for today.
What feelings come up for you?
As we leave our heart space,
Let's bring our awareness to our stomach.
Is there tightness?
Can you hear your stomach rumble?
If so,
Let it be softened.
Let it relax.
Bring your awareness to your upper back.
Releasing any tension you might find there.
Now,
Going to your lower back.
Going down vertebrae by vertebrae.
Releasing any tension you might find there.
Can you feel into your root chakra?
Now let's continue to travel down the legs.
Can you sense your thighs?
Your knees?
Is there coldness on the back of your knees?
Are your knees on the chair?
What about your shins?
Your calf muscles?
Bring your awareness then to your ankle.
Bringing gratitude.
And finally,
Bringing your attention to your feet.
Where are they?
Do you sense any sensation?
A floor perhaps?
Maybe the air as they dangle?
Can you feel your blood circulating through your feet?
And as you continue to breathe in and out.
Bring your awareness to your entire body.
From the top of your head,
Your follicles on your hair.
I hope you've noticed your crown chakra all the way down to the tips of your toes.
The bottom of the soles of your feet.
Put your entire body into your awareness in this moment.
Stay with this sensation for a few more breaths.
As we close,
I want you to continue to remain aware of your body as best as you can.
As you continue throughout your day,
Your week,
Your month,
Your year.
I want you to hold on to the fullness and the wholeness of your body which will help you manifest fullness and wholeness in your life.
And as we close,
Let's take one last deep,
Calming breath in and out.
