Episode 12: Body Scan

Did you enjoy this guided meditation? Rate + Review + Share The Meditation Well.For more information on meditation, mindset, and mindful movement services Jess offers, visit www.yogastorynow.com.Thank you for meditating with me today!Meditation Script:Find a comfortable place to be in your body, seated or lyingdown. Bringing gentle awareness to the sensations in the body. Notice tension.Ease. Notice the air on your skin—warmth, cool. Where do you feel strong? Wheredo you feel challenged? What can you relax? Breathe. As you mentally scan each area of the body, invite movementand relax whatever you can.Direct your attention to the toes on your right foot, top ofyour right foot, bottom of your foot, your right ankle, lower part of yourright leg, knee, your right thigh—inner, outer, front, and back of your rightthigh—your right hip. Notice the right side, right set of ribs, muscles alongthe ribs, underside of your right arm, your right shoulder, upper part of yourright arm, elbow, forearm, your right wrist, back of your right hand, front ofyour right hand, all of the fingers on your right hand. Shift your attention to all of the fingers on your lefthand, back of your left hand, front of your left hand, left wrist, forearm,your left elbow, upper part of your left arm, shoulder, underside of your leftarm, left set of ribs, all of the muscles along the ribs, your left side.Notice your left hip, thigh—inner, outer, front, and back of your left thigh, knee,lower part of your left leg, ankle, top of your left foot, bottom of your leftfoot, all of the toes on your left foot. Shift your attention to your belly, feeling your belly riseas you breathe in, fall as you breathe out. Notice your low back, the naturalcurve of the spine, muscles running up and down along either side of the spine,midback, upper back. Notice your chest, heartbeat pumping blood through thebody, lungs moving breath through the body. Bring awareness to the front ofyour neck, your throat, back of the neck, muscles along either side of yourneck. Notice your jaw, chin, lower lip, upper lip, lower set of teeth, upperset of teeth, right nostril, left nostril, right cheek, left cheek, right ear,inner ear, ear lobe, left ear, inner ear, ear lobe, tip of your nose, bridge ofyour nose, right eye, eye lid, tear duct, left eye, eye lid, tear duct, righteye brow, left eye brow, forehead. Bring awareness to the base of your skull,back of your head, top or crown of your head. Find a few deep breaths here. Imagine your breath moving upfrom your toes to the top of your hips, inhaling. Your breath moving down fromthe top of your hips to your toes as you exhale. Breathing in from yourfingertips to the tops of your shoulders, breathing in. Your breath moving downfrom the tops of your shoulders to your fingertips as you breath out. Imagineyour breath moving up from the tailbone to the crown of your head as you breathin, from the crown of your head to the tailbone as you breath fully out. Continueto rest here or when you’re ready, wiggle your fingers, toes, deepen the breath,waking up the body. Rising to a tall seat if you’re lying down, lift yourshoulders up toward your ears, inhale. Roll your shoulders back and down, exhale,moving with a great sense of groundedness and ease into your day.