Full Body Scan Guided Meditation

Here is a guided body scan meditation to deepen into the body and surrender to all that arises in your experience:

• Find a comfortable position, sitting or lying down. Closing down the eyes, beginning to drop into the body.

• Becoming aware of sensations of contact points of your body to the chair or ground.

• Using this time to get out of our heads and into our bodies. A time to cultivate positive energy and loving awareness of our bodies and the wisdom within them.

• Drawing attention to the breath // watching as it moves through the body. Each breath, deepening into awareness of the body.

• As the mind wanders, notice without judgment. Gently, lovingly, bring awareness back to body.

• Throughout this meditation, we will be moving between objects of focus within the body. Think of this as shining a light of attention on the part of the body of focus. Shining your light of attention on the body, deepening into awareness of the sensations of that area.

• Taking two slow, controlled breaths.

• Let’s start by bringing our awareness to the feet. Noticing any sensations in the toes, bottoms of the feet, tops of the feet. All of our light shining on toes. Do you notice tingling? Numbness? Warmth? No sensations at all?

• All of it welcome. What does it feel like to be with it?

• Letting go of the toes, moving onto the ankles and the calves.

• Knees and thighs.

• Pelvis

• Waist

• Chest

• Shoulders and arms

• Forearms, hands, fingers

• Taking a slow and controlled breath, watching the breath move through the body. Sending little puffs of oxygen to every cell.

• All of the upper body, let go let go

• Neck, face, top of head

• Final scan, sending puffs of oxygen to every cell, top of the head to the toes and back up.

• As this meditation comes to a close, remembering presence is accessible at any point in your day.