Hello,
It's Angie Lee Foster from Big Sky Mind and we're going to do a lying down body scan meditation.
So why don't you lie down in a comfortable warm place where you can really relax.
Make sure your legs are stretched long and why not put your hands on your tummy with your elbows resting on the bed or the ground beside you.
If you like you can put something under your head to make it a bit more comfortable.
And once you've got yourself comfortable let's close our eyes.
When we close our eyes we can really begin to look inwards into the body.
How does your body feel?
Allow your body to really rest and let go onto whatever you're lying on.
Can you feel the weight of your body dropping down?
As if you're allowing the bones of your body to be heavy.
With each out breath just see if you can let go a little more.
So that your body feels heavier with each out breath.
And you can begin to notice where your body has contact with whatever is beneath you,
The ground or the bed.
Notice how your feet,
Your heels have contact with the ground.
The body the backs of your legs,
The back of your hips,
The back of your ribs and your shoulder blades.
Your elbows,
The back of your head.
And can you feel the breath under your head?
Can you feel the breath underneath your hands?
Your tummy rising and falling with each in and out breath.
Can you feel the warmth of your hands seeping into your tummy as you breathe in and out underneath them?
And let's take our awareness now down to our feet.
What can you feel of your feet?
Can you feel the toes without moving them?
Can you feel the soles of your feet?
Are they warm or cool?
Let's move up to the ankles.
The backs of the lower legs.
The shin bones and the fronts of your lower legs.
Your knees.
The backs of your thighs.
The front of your thighs.
And now bring your attention to your hips where your legs meet your hips.
Your lower belly.
Your lower back.
Coming up towards your belly button.
The middle of your back.
Up towards the ribcage and round the back towards the shoulders.
Up towards the top of the chest and round the top of your shoulders.
Down your arms to the elbows.
The forearms to the wrists.
To your hands and your belly.
Again coming back to the breath.
Breathing in and out.
Coming back up the arms towards the throat and the neck.
Up towards the back of the head.
Your scalp.
Down to your forehead.
Your eyes soft.
And your whole face towards your jaw.
Letting the jaw relax.
And then sensing the whole body just lying,
Just breathing.
The whole body.
And when you're ready,
You just begin to move your fingers and your toes until you're ready to make bigger movements.
Gently opening the eyes.
Just take a moment to come back into the room where you are.
Slowly just looking around you.
And then you can roll slowly over to one side and come up to sitting.
