Friendly Body Scan Meditation
Madeline
Author
03/31/2020
Added
174
Plays
Description
A 3-minute body scan meditation to quiet the mind and deepen the mind-body connection.
Searchable Transcript
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- [00:00:07.182](waves splashing gently)
- [00:00:08.699][Narrator] Friendly body scan.
- [00:00:10.880]Take a deep breath in and a slow breath out.
- [00:00:16.610]For this body scan, pretend your awareness can flow
- [00:00:20.130]towards any part of the body
- [00:00:22.840]and then flow towards the next.
- [00:00:24.813](waves splashing gently)
- [00:00:26.910]Let's take another breath in and let it go.
- [00:00:32.800]Begin with your feet notice any places that need affection,
- [00:00:39.560]tops of the feet, soles, toes send affection to your feet.
- [00:00:48.670]Now move to your legs, notice any places that need kindness
- [00:00:53.570]ankles, shins, calves, knee, thighs, hips
- [00:01:03.531]send kindness to your legs.
- [00:01:05.465](waves splashing gently)
- [00:01:08.153]Now move to your torso,
- [00:01:11.570]notice any places that need affection
- [00:01:15.160]belly, lower back, mid back, chest,
- [00:01:20.830]upper back, shoulders send appreciation to your torso.
- [00:01:26.000](waves splashing gently)
- [00:01:27.854](murmurs) find your arms,
- [00:01:30.440]notice any places in your arms that need some friendship
- [00:01:34.140]upper arms, elbows, lower arms, wrists, hands,
- [00:01:39.770]fingers, finger tips send friendship to your arms and hands.
- [00:01:44.627](waves splashing gently)
- [00:01:46.700]Move your attention to your head,
- [00:01:50.082]notice any places that need gratitude
- [00:01:52.547]neck, chin, cheeks, nose, eyes, forehead
- [00:02:00.425]send gratitude to your head.
- [00:02:05.010]Now notice your whole body,
- [00:02:09.410]become aware of any places
- [00:02:11.120]that might still want some befriending.
- [00:02:13.462](waves splashing gently)
- [00:02:16.020]Breathe your breath and attention into those places.
- [00:02:22.520]Take a deep breath in and a slow breath out.
- [00:02:31.240]Now you notice how you feel after this breathe meditation.
- [00:02:34.733](waves splashing gently)
- [00:02:39.720]Let's see if you can bring some of this friendship
- [00:02:42.630]towards your body and to the rest of your day.
- [00:02:45.416](waves splashing gently)
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