So this is a short meditation and today we're going to focus on a body scan meditation.
So let's start by finding a comfortable position.
So you can be lying down on your floor on a yoga mat or you can even be lying down on your bed.
If you prefer to be seated,
You can sit down comfortably on a comfortable chair.
So whatever position you decide to take,
I want you to take a few moments to just settle into that position,
Making sure that you're comfortable.
And then once you find some comfort in your position,
Let's start by just focusing on the breath.
So with our lips sealed,
Allow the inhales and the exhales to come in and out through the nostrils.
And now bring your attention to the top of your head,
Moving down to the eyebrows and the space between the eyebrows,
Allowing that space to just relax and soften.
Eyes are closed,
Paying attention to your jaw,
Allowing your tongue to just be light in your mouth.
And then notice the feeling of the back of the head pressed onto your mat.
And if you're in a seated position,
What sensations do you feel at the back of your head?
And moving down to your neck and shoulders,
Allowing your shoulders to just relax and release.
Paying attention to any sensations that you feel on the back of the shoulders as it presses into your mat or your chair.
And then slowly moving down,
Paying attention to your chest.
And as you breathe,
Feeling the rise of your chest on your inhales and the gentle softening and lowering on your exhales.
Focusing on the arms,
Whether they are laying right beside you,
Or if you're in a seated position,
Maybe they're resting on your thighs.
Focusing on the temperature of the room,
And are they making your fingers cold or warm?
Any sensations,
Any tingling,
Any ease or relax feeling in your fingertips?
And again,
If at any moment your mind tends to drift,
Take a few seconds to acknowledge it.
And then just return your attention to your breath and your body,
Any physical sensations.
And as you move further along,
Just think about your back and your spine.
If you're lying down,
Maybe there's a gentle lift at that lower back area.
Feeling your pelvis press into the floor or onto the chair.
And if you're lying down,
Are you allowing your hips to relax?
Are you allowing your legs to just release?
Baby toes towards the floor.
Allowing your knees to be a bit open.
And noticing again any sensations on the back of the leg.
So if you're sitting on a chair,
You might feel some pressure on the hamstrings,
The back of the leg.
If you're lying down,
You might feel more of a sensation on that outer thigh,
As you allow your legs to release and relax and just fall open.
Thinking about the joints of the hip.
Are you holding any tension,
Any tightness within your hips?
And maybe with your exhale,
Giving yourself that permission to relax and release that tension.
Breathing in and out.
And as we move a little bit lower down the leg,
Thinking of the knees.
The sensation at the top of the knee.
The feeling of the back of the knee pressing onto the floor or the chair.
Your calves.
What about the ankles and the heels?
If you're sitting on the chair,
Maybe you've got your feet firmly on the floor or on a cushion.
And if you're lying down,
The baby toes are just gently relaxing towards the floor.
Left to the left,
Right to the right.
Again,
Drawing your attention to the temperature of the room.
Are there any tingling sensations?
Any feelings of coolness or warmth?
And then finally,
Underneath the feet,
This gentle lift of that arch.
So taking an overall scan,
As you inhale and exhale,
Just paying attention to any sensations at all that you may feel.
A sense of ease.
A sense of calm.
Feeling a little bit more relaxed.
And let's take a few moments just to focus on any body part.
So maybe it's a muscle or joint that's been feeling a little bit tight or tense or achy.
And as you inhale and exhale,
Just want you to think about that area of your body.
Paying attention to any sensations that you may feel now.
And keeping the eyes closed,
Continue to inhale and exhale.
And slowly start to bring your attention back to the room.
So moving away from the physical body and thinking about the environment that you're sitting or lying in.
Are there any sounds that you can think of or focus on?
What about the temperature of the room?
Are there any smells?
And just keep breathing,
Inhaling and exhaling through the nostrils.
And as you start to focus on your external environment and your breath,
I'd like you to bring a little bit of movement back to the fingers and the toes.
Maybe rotating the wrists.
Maybe pointing and flexing the feet.
And if you're lying down,
Feel free to stay here for as long as you'd like.
When you're ready to move,
Gently roll on over to a side.
Stay there for a few breaths before coming back up to seated.
And if you're sitting down,
Feel free to slowly move up.
And feel free to use this video at any point throughout the day.
Feel free to pause at any point as well to extend the length of your meditation.
Enjoy.
