Hello and welcome.
Welcome to this body scan.
Make sure you're comfortable and warm.
If you need to go get a blanket,
Please do.
You can do this meditation either laying down or sitting up.
Just make sure you're relaxed.
To start,
You can relax your shoulders,
Your jaw and your eyes and the space between your eyes.
To do this body scan,
You can keep your eyes closed or open.
Whatever you prefer.
And you can start with a deep breath at your own pace.
Allowing the chime to start.
And listen.
For this body scan,
I'm inviting you to notice any sensations.
It can be temperatures like warmth or coolness.
Or sensations like tightness or relaxation or tingling or itching.
Any sensation you might notice.
And if you cannot notice anything,
That's okay too.
I will guide you through all the body parts.
From the feet to your head.
And just notice.
Be curious of what sensations you can feel.
So let's start with bringing your awareness to your feet.
The bottom of your feet touching maybe the ground.
Or your socks.
Just notice what sensation can you feel around the bottom of your feet.
And then move up to the top of your feet.
And again notice any sensations or not.
And move up to your ankles.
Go around all your ankles.
And notice anything,
If anything.
And move up to your calves.
Go around your calves,
The front,
The back and the sides.
And notice any sensations.
Maybe any temperature.
Maybe a difference of temperature between the front and the back of your calves.
And move up to your knees.
Bring your awareness to your knees.
And notice any sensations around the front of your knees and the back.
And bring your awareness to your thighs.
Again notice any sensations around.
Maybe your thighs are touching the chair or your bed.
Just notice which parts touch something and which parts don't.
And move up to your seat bones.
If you're sitting somewhere,
Notice any sensations.
And if you're laying down as well.
And move up to your waist.
And notice any sensations around the front of your waist,
The back of your waist.
Without judgment,
Be kind.
If you notice that you're judging your body,
Just notice.
Don't engage with those thoughts.
And come back to your body without judgment.
In a neutral way.
And move your awareness to your back,
The lower back.
First and your upper back.
Notice any part that touch the bed of your chair.
Or that don't touch anything.
And move your awareness to the front of the body.
Notice your belly.
And move up to your chest.
Maybe notice a breath around your belly and your chest.
Maybe they move up and down.
Just notice.
Maybe you can feel your organs again inside your belly or your chest.
Just notice any sensations or temperatures.
And when you're ready,
Move up to your shoulders.
Maybe notice any tightness.
If so,
Try to relax them up and down.
And move your awareness to your arms.
The upper arms to start with.
Notice any sensations.
And go down to your elbows.
The inside of the elbows.
And go down to your forearms.
Maybe touching the bed.
And down to your wrists.
Any sensations there.
And move all the way down to your hands and the tip of your fingers.
Maybe they're touching your chair or your legs or your bed.
Just notice any temperatures.
Maybe they're hot on the inside.
Maybe they're cold on the outside.
Or the opposite.
Just notice.
Be curious.
And when you're ready,
Move your awareness to your neck.
The back of your neck.
And your throat,
The front.
Go all around.
Maybe notice a breath around this area as well.
On the inside.
And let's move up to your face.
Notice any sensations around your chin.
Your lips.
Maybe notice the space where your lips touch.
Notice your cheeks.
Maybe the air touching your cheeks.
Or any sensations.
And move your awareness to your nose and nostrils.
Can you feel a breath around your nostrils?
The air going in and out with different temperatures.
And move your awareness to your eyes.
Closed or open.
Just notice.
Be curious.
And move up to your forehead.
If it's tense,
Just try to relax it.
And bring your awareness to your ears.
The left and the right.
Any sensations.
Maybe your hair covering it.
And bring your attention to the back of your head.
Maybe you can feel your hair or not.
And move all the way up to the top of your head.
And try to notice anything.
Any sensations from your hair or something else.
Any temperature.
And let's try to bring your awareness to the whole body.
Like if it was just one part.
Maybe a part of your body will ask your attention more than the others.
That's okay too.
Just bring back your whole awareness to your whole body.
Maybe you notice some sensations of tingling,
Buzzing or not.
And let's bring a little bit of gratitude for this whole body that's carrying you all day.
That keeps you alive all day and night.
Let's have appreciation for this brain of yours that's thinking and engaging with the whole world all day long.
Have appreciation for this amazing body that does so many things all day long.
And when you're ready,
You can bring your awareness back to your fingers and wiggle your fingers.
Wiggle your toes.
Maybe start moving slowly your head and your body.
And only when you're ready,
You can open your eyes at your own pace.
Or stay there as long as you like.
Thank you for joining me for this body scan.
You can do it over and over as many times as you like.
Again and again.
Take care of yourself and take care of your body.
Thank you.
