From the Feet Up (Body Scan Meditation)

For the next few minutes, we'll check in with the body, one part at a time. You don't need to change anything. Just notice. (pause)

Lie down or sit back, whichever is easier. Let the floor or the chair take your weight. (pause) Close your eyes, or rest them half-open. (pause 5 seconds)

Bring your attention down to your feet. The heels. The soles. The toes. Maybe they're warm. Maybe they're cold. Maybe you can't feel much at all, and that's fine too. (pause 5 seconds)

Move up to your ankles and lower legs. Notice where they touch the floor, or the chair, or each other. (pause 5 seconds)

Now your knees and thighs. If there's tightness here, see if it softens as you breathe out. If it doesn't, let it stay. (pause 5 seconds)

Now your hips and lower back. A lot of us carry the day right here. (pause 5 seconds)

Now your belly. Feel it rise as you breathe in, (pause) and fall as you breathe out. (pause 5 seconds)

Move up to your chest and your upper back. Your shoulders. Notice if they've crept up toward your ears. If they have, let them drop, (pause) just a little. (pause 5 seconds)

Let your attention travel down your arms. Upper arms. Elbows. Forearms. Wrists. All the way to your fingertips. (pause 5 seconds)

Now your neck and your jaw. Let your teeth part slightly. Let your tongue rest. (pause) Notice your cheeks, your eyes, the small space between your eyebrows. (pause 5 seconds)

And finally, the very top of your head. (pause 5 seconds)

Now take in the whole body at once, simply breathing. (pause 10 seconds)

Bring a little movement back. Wiggle your fingers. Roll your ankles. (pause) When you're ready, open your eyes.