Body Meditation

Sit comfortably with your hands resting on your legs and your feet touching the ground

Take three deep breaths at your own pace

Slowly move your awareness throughout your body, welcoming whatever you notice

Pause with each movement of noticing or noting

Notice the soles of your feet and your connection with the earth

Notice your toes and then the tops of your feet and take a breath between each moment you notice

Notice your lower legs, calves, and shins

Notice the back of your upper legs and then move to the front of your thighs

Notice your hips and then your stomach

Notice your lower back, your mid-back, and then your upper back

Gently become aware of your chest and the depth of your breath

Start to notice your upper arms, your forearms, your hands and fingers

Bring your awareness to your shoulders and now your neck

Become aware of the place where your neck meets the base of your head

Begin to feel all the muscles in the back of your head relax

Noticing the back of the head, the top of the head, and finally your forehead

Allow the muscles of your jaw and face to relax and find your breath

Notice your eyes feeling softer and relaxing into the back of your head

Continue to breathe with your whole body at this moment, connected to the earth

Take two slow deep breaths at your own pace

When you're ready, slowly begin to open your eyes, if they're closed, keeping a gentle gaze

Take a final minute to notice how you feel in your body

Be here now