Body Scan Meditation

Lie down or sit comfortably. Close your eyes and take a few deep breaths.

Begin by bringing awareness to the top of your head. Notice any sensations—tingling, warmth, tension, or perhaps nothing at all. Whatever you notice is fine.

Slowly move your attention down through your body: - Forehead and face - Jaw and neck - Shoulders and arms - Hands and fingers - Chest and upper back - Belly and lower back - Hips and pelvis - Thighs and knees - Calves and shins - Feet and toes

At each area, simply notice what's present. If you encounter tension, breathe into it and allow it to soften if it wants to. Don't force anything.

After scanning the whole body, rest in awareness of the body as a whole. Feel the aliveness that permeates every cell.