Meditation: Body Scan Meditation

I'm going to lead us in a short relaxing body scan meditation.

Find a comfortable attentive position
Place your hands in your lap
Close your eyes
Take a big cleansing breath in

And exhale

Become aware of your left foot, the toes, the ankle

The left calf
The left knee
The left thigh

The left hand side of your torso

The left shoulder, relax that shoulder

And move down through the left arm through the elbow, through the wrist, down into the hand, the fingers and the thumb

The left hand side of your face now. The left cheek. The left eye. The left hand side of your scalp

Move over to the right hand side of your scalp. Following my words with your awareness

The right eye
The right cheek
The right shoulder, relax that shoulder

And down through the right arm
The right elbow, the wrist
The hand, the fingers, the thumb
And down the right hand side of your torso

The right thigh
The right knee
The right calf
The right ankle, the heel, the foot, the toes

Now up the center, relax your stomach, your chest, your nose,

Right across the top of your head, relax the back muscles

Become aware of the weight of your feet

The weight of your hands
The weight of your shoulders
Enjoy the heaviness
Help the heaviness
The heaviness is your muscles relaxing

Now wiggle your toes, move your legs back and forth a little

Wiggle your fingers
Shift your shoulders around
And when you’re ready, you can open your eyes