In this meditation we will practice something known as "Body Scanning". Starting from the top of our head to the bottom of our feet we will practice focusing on our breath in conjunction with bringing our attention into specific parts of our bodies. It is important to simply feel the sensations in each place without judgment or changing anything, we are here to observe what is happening in our bodies so we become more in tune with ourselves as a whole. When negative sensations come up, they should be noticed, noted, and let go. Try your best not to get fixated on any one sensation, practice letting go and moving on to the next breath and bodily area.
meditation involves scanning down from the top of your head, through your arms, torso, down your legs, and all the way to your feet. It takes about five minutes, and we'll be going through our breath work, focusing on each piece of everything.
We're going to slowly open our eyes, big old toes, fingertips, bring some movement back into the body. Bringing the awareness to our space around us now. With that meditation in body tracking, we'll have some more practices for you with that.
Hey, guys, this is Bea here in Naples, Florida, and we're going to be going over a meditation that is a body scan. So kind of scanning down from the top of your head, all the way down your body, through your arms, torso, down your legs, and all the way to your feet. So it takes about five minutes, and we'll be going through our breath work, focusing on each piece of everything, coming all the way down until we get to our feet. And then we'll take a breath and focus in on ourselves. So with that, let's get comfortable, find a comfortable seated position.
I prefer this. For me, it seems to work best. It's called half lotus and it allows my back to be the most straight. Otherwise I get lower back pains here. So if you find you get lower back pains and you can't do this, then you can sit up straight against the wall or with a pillow and prop yourself up. Just make sure that you are comfortable so you found your comfortable place. Let's go ahead and begin by closing your eyes. Take a deep breath in and let it out. And the first place we're going to focus on is the tip of our nose right here.
We're going to feel that air coming in, filling our chest and letting back out again. Let's take a bite. Just deep, normal breaths. Okay. And on our next exhale or inhale. Sorry. We're going to bring our attention to the crown of our head, very top peaks. You're going to notice anything that's going on there, any sensations. Maybe there's nothing. Maybe there's a strong sensation. We're just going to notice and observe the sensation that's happening there. We're not going to change it. It's going to be the observer feel around the top of your head.
Now, on the inhale, let's bring that down to our face. Let's feel what's going on here. Our facing facial. Do we have any tension? Maybe we have a little bit of jitters or fluctuation. All of that's okay. Maybe we're not fully relaxed yet and we're just focusing on getting, just noticing how we feel within our face, this area. So let's just breathe into that. I just had coffee, so I feel my eyes kind of fluttering. I'm kind of excited and that's okay. Okay, go in and feel now our shoulders, our shoulders in our neck area.
Let's feel all that. It's even okay to maybe even move a little bit, you know, like you want to move eventually with this meditation practice into a movement practice after. It's okay to feel even like, if you really feel something right here, touch your muscles and feel it first. Take a deep breath in and let it out. Now we just go back to sensing it. Let's just feel what it looks like without changing it. Just you don't sensing. Okay, move down our arms, your thighs. There you go. Just notice our joints here.
Elbows down to our forearm. Just breathing into each area. Now let's feel our wrists in our fingers. And go ahead and just wiggle them just a little bit. Bring some light into those areas as you breathe into each one. Each one maybe do small circles with the rest. Warm up fingers. Okay, now let's bring our hand over to our chest, our stomach here. Let's feel those breaths. Come in through our stomach and our torso. Let's really bring some awareness into our heart space, our stomach area, see how we're feeling inside the earth.
Obviously a lot of sensations that go on in this area. We have so many organs, so much functionality. We're eating food, we have our digestive system. All this stuff is happening in this area, so we should feel a strong sensation. Again, we're not trying to change anything. Just notice how we're feeling. Most of you probably had thanksgiving yesterday, so my stomach is feeling a little bit full. So that's what I'm noticing today. All right, our next exhale. Let's move down to our hips here. Let's feel that area.
Our hips, our pelvic breathing, our glutes. All this also has a lot of activity on a regular basis. If you feel a strong sensation coming from here, let's breathe into that. Sometimes you might notice an emotional response. In some areas, they hold some space, so I felt a little jolt of feels quite good. You can stay here in any one of these places as long as you like. Now, this particular area noticed I felt really good since, so I'm standing a bit longer. Go ahead and move down to our thighs. Feel this area.
Breathe into it. Thigh area. How does it feel? Again, not changing anything. Sensing is there anything. And from the out breath, let's come to our knees, our knees. That joint is very strong joint in our body. And I'm always carrying so much weight. See how they feel. And then switch pads. Breathing into that muscle that carries us every day. And now down to our ankles, feel their ankles, feel like also carrying a lot of weight every single day. Breathe into the areas. Thank them for carrying us day in and day out.
We finally make our way to the bottom. Nice contact with earth grounding. Space. Let's carry. That's a to b. Let's take a deep inhale through our nose. Feel the oxygen coming in again, filling up our whole space, our whole body. We're feeling it as a whole. Bringing the awareness to our space around us now. Kind of bringing the whole picture back together. Take about five breaths here. Really bringing awareness of all the things, all the pieces that we just spoke about as a whole. We're going to begin to slowly open our eyes, big old toes, fingertips, bring some movement back into the body.
And even with me, I get some real emotional responses sometimes they're even gearing up, and these are all. This is all okay. You want to just kind of allow yourself to really be in that moment. You know, this is all your body's way of naturally coming into the moment, and that's exactly where we want to be. So with that meditation in body tracking, we'll have some more practices for you with that. Thank you very much. I'll see you on the next practice.
