Body Scan Practice

Body Scan Practice is a guided meditation designed to help you reconnect with your body through steady, non-judgmental awareness. Moving gradually from head to toe, you’ll be invited to notice sensations, areas of tension, and moments of ease.

Transcript

Finding a comfortable seat. Noticing the contact of the sit bones on the chair or on the floor. Noticing the floor, The surface beneath you. Noticing the environment around you, The surroundings. Perhaps any sounds, Any smells, The temperature, The warmth or the cool. Just notice how that lands with you now. Now I invite you to find your breath. Noticing how the body expands on the inhalation and how it softens on the exhalation. Sending the breath all throughout the body. Noticing how the breath makes the body feel. Maybe it's a sense of openness, A sense of lengthening, A sense of spaciousness. Whatever it is, Just notice. Now bringing the awareness to the top crown of the head. Breathing into this space. Noticing the temples, The eyebrows, The facial muscles, The jaw. See if you can soften any parts that may be tensed. Now finding length between the tops of the shoulders and the ears. See if you can find a sense of spaciousness, A sense of softening. Now noticing the chest, The upper back, The stomach, The lower back, The hips, Tops of the thighs, The lower limbs, The toes. The upper arms, The forearms, The fingertips. Just noticing the whole body. Breathing into each of these areas. Allowing the breath to ground you. Allowing the breath to bring you presence, Focus, Attention. And as you breathe here, Just notice how the whole body feels. No need to label or to attach or to fix. Simply just notice, Bringing awareness to anything that's going on. Being curious to what the body is telling us, To what the breath is telling us. And to approach it with a sense of compassion. You can stay with your breath for as long as you need. And whenever you are ready, You can slowly open the eyes. Coming back into the space. We'll take one more round of breath to close. Take a deep inhale in. And a full exhale out. We have come to the end of the practice. Thank you so much for joining me today.