Mini-Meditation Series: Body Scan

 

Sit on a chair or cushion with your back straight & relaxed

Let your bodies be still

Let your eyes closed or leave them open gaze down

Take a few deep breaths in and breathe out gently

Relax your body, clear your mind

Take a deep breath in and breathe out any emotions, feelings or sensations experiencing at this moment…

Take another deep breath in, bring your attention to your forehead, your eyes, your mouth, your cheek, and your chin, feel the sensations there, and in your our breath, breathe out any tensions or any emotions experiencing at the moment and let your face become relaxed

Take another breath in and bring your attention to the middle body, your heart, lung, intestine, kidney, liver, In your out breath, breathe out any sensations experiencing there, relax and let go

Take another breath, and this time brings your attention to your lower body, your ties, knees, legs and toes. In your out breath, breathe out any sensations experiencing there relax and let go

Finally take a deep breath in bring all the air inside your entire body, and in your out breath, breathe out any feelings of tension, stress, pain or discomfort of the body and mind……, breathe them all out and let them go,

Then come back to centre, to this moment and go on with your daily activities, energized and relaxed!

Love and blessing

Gita

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