Mindful Body Scan And Gratitude

This meditation is a gentle mindful body scan with some gratitude for your body holding you all day and night. It provides a relaxing journey from the bottom of your feet up to the crown of your head. Notice sensations on each part of your body, with curiosity and kindness, without judgments. You will feel grounded, relaxed, and attuned to your physical presence.

Transcript

Hello and welcome welcome to this body scan to start make sure you're comfortable and warm if you need to go get a blanket please do now this body scan can be done laying down or sitting up just make sure you're relaxed you can relax your shoulders when you're ready your jaw and your eyes and the space between your eyes you can keep your eyes open or close them if you feel comfortable enough if your eyes are open try to find a little spot in front of you slowly downward to focus on during the body scan and when you're ready let's take a deep breath at your own pace inhale and exhale and I go and keep breathing normally bring your awareness right here right now I will ring the chime and simply listen keep breathing normally keep your eyes closed if they're closed and keep relaxing with this body scan I'm inviting you to notice sensations I will guide you through all the body parts and just notice any temperature or tightness or relaxation or tingling or itching any sensation you can notice try not to create any sensations just notice what's here right now to start I'm inviting you to bring your awareness to your toes try to notice your toes from the left foot to the right foot if you want to at a time if you can or all toes together and notice any sensations if any if you can't notice anything it's okay to move your awareness to your feet maybe the bottom of your feet to start can you notice your feet on the ground or the socks touching your feet and the top of the feet any sensations maybe notice the difference between the bottom of your feet and the top of your feet just notice without judgment and move your awareness to your ankles try to go all around your ankles the front the back and the sides try to notice any sensations if any and move your awareness up to your calves the back of your calves the front notice any sensations or temperature is it cold is it warm or no specific temperatures and that's okay too and bring your awareness to your knees the front of your knees and the back of your knees notice any feelings sensations and bring your awareness up higher all the way to your thighs notice any sensations in the front and the sides in the back if you're sitting can you notice your thighs touching the chair or the couch or even if you're laying down can you notice the parts of your thighs that are touching your bed or the floor just notice which part of your thighs are touching the chair or the bed or the floor and which parts don't just notice with kindness and move your awareness up to your seat bones again notice any sensations around your seat bones maybe touching the chair or the bed move all the way around the front and the back and notice anything if anything without judgment and move your attention up to the hips your waist go full around the front the side the back and back to the front without judgment notice any sensations if any maybe you can feel your clothes or the chair or the bed or anywhere you are any tightness or tingling anything or nothing and when you're ready you can move your attention to your back you can sweep your back from the lower back the middle back to the upper back notice if there's any sensations around your back just be curious with kindness and you notice any part of the back that touch perhaps your chair or your bed and any part that might not and if you notice any thoughts that's okay just bring back your attention to your body and move your attention to the front of the body bring your attention to your belly and up to your chest and again notice any sensations around your belly the front the sides and the chest maybe you notice a breath with your belly or your chest going up and down or forward and back maybe if you also notice any judgment with your body just notice and don't engage with those thoughts just come back to the body and when you're ready move up to your shoulders notice if they're tense or relaxed if you notice any tightness maybe try to relax them any temperatures around your shoulders again just notice without judgment with curiosity and when you're ready bring your awareness to your upper arms also your armpits just notice which parts of your arms are touching your clothes or the air any sensations temperatures and go down to your elbows make sure you go all around the elbows inside the outside just notice any feelings sensations and go down to your forearms when you're ready you can notice anything or nothing which is okay too and go down to your wrists attaching your arms to your hands and when you're ready try to notice your whole hands you can sweep them by focusing more on the palms do you notice any heat or coldness and the back of your hands do you notice anything is it easier or harder but just stay curious and bring your attention to your fingers all together and all in one at one bring your attention to your thumbs and notice any sensations temperatures your index fingers your middle fingers your ring fingers and your pinky fingers just notice with curiosity and when you're ready bring your awareness back up to your neck and your throat notice any sensations all around the back the front the sides if you notice any tightness just try to loosen it and if you notice your hair or the color of your shirt or not just notice without judgment maybe a breath around your throat and then now let's sweep up your our face starting with the chin just notice any sensations around the chin possibly move up to your lips notice where your lips touch your cheeks can you feel any air perhaps and bring awareness to your nose and nostrils maybe you notice a breath right there the breath going in and out what is your eyes closed or open notice if there any tenseness around your eyes relax your eyes if possible and move to your forehead as well and notice again anything relaxed or tight and be okay with it now bring your attention to your ears perhaps feel your hair touching your ears and bring your awareness to the back of your head maybe you can feel your hair again don't try to create any sensations just notice what's here and now and go up to the top of your head and notice any sensations again with curiosity now try to bring your awareness to your whole body all the parts at once you might notice that one part of the body is asking your awareness that's okay just notice acknowledge it and come back to the whole body let's try to bring some gratitude to the whole body for all that it does for us all day long our legs are carrying us all day our lungs stomach and heart are working hard all day to keep us alive our arms and hands allow us to do so many things all day without us noticing it and our head appreciate our head for all the thinking and engaging with the outside world try to savor this gratitude and appreciation for this amazing body that are so many things all day long even when we are asleep keeps us alive what does it feel to feel gratitude do you feel it somewhere particularly in your body just notice I'll bring I'll ring the chime one more time and when you cannot hear it anymore either you can stay there until you're ready to come back or come back by moving your fingers your toes and opening your eyes whenever you're ready and listen thank you for joining me today for this body scan have a beautiful day