The body scan with awareness of experience.
So just taking some time now to settle into a position that feels supportive and comfortable for you.
Perhaps sitting,
Lying down or standing.
And choosing whether to close the eyes or keep them open.
Beginning by noticing the points of contact between the body and whatever is supporting you.
Perhaps noticing pressure,
Warmth,
Coolness.
Or simply the weight of the body being held.
And when you're ready,
Moving your attention to the top and the back of the neck.
And then the face.
Noticing the forehead and the eyes.
The cheeks and the nose.
The jaw and the mouth.
And the ears.
And just exploring whatever sensations are here with a kind and open curiosity.
You might notice warmth,
Coolness,
Tingling,
Pressure.
Tightness or softness.
Or perhaps noticing very little sensation at all.
Knowing you don't need to change anything or seek for anything to be other than it is.
Allowing attention now to move down into the neck and the shoulders.
Noticing areas of ease.
Or perhaps some tightness or holding.
And if something feels uncomfortable in the mind or the body,
Maybe noticing the desire to make it better or to resolve or fix it.
But before doing so,
Seeing if it's okay just to allow it to be here for a moment.
Knowing you don't need to like it.
Just being with it as best as you can.
And when you're ready,
Moving a tension down through both arms,
Through the elbows and the forearms,
Into the wrists and the hands.
And perhaps noticing tingling,
Pulsing,
Warmth.
Maybe points of contact,
Coolness.
And if there's something pleasant here.
Just seeing how it is to appreciate this for a moment.
Knowing it's okay to like it,
To savour it even.
Bringing the attention now to the chest and the upper back.
Really tuning in to any sensations created by breathing.
Maybe the chest expanding and releasing.
Perhaps even the beating of the heart.
And noticing any other sensations.
As well as perhaps any emotions that are present.
Knowing there's no need to chase away the unpleasant or hold on to the pleasant.
And as best as you can.
Just allowing your experience to be exactly as it is.
Allowing attention to move down now into the abdomen,
The lower back.
Perhaps sensing breathing,
Contact,
Tightness,
Softness or warmth.
And then moving your attention into the pelvis and the hips.
And if it's helpful maybe taking a slightly deeper breath.
And on the out-breath allowing attention to continue moving down through the body.
Moving through the thighs and the knees,
The lower legs,
The ankles.
And down into the feet and the toes.
Maybe some sensations are strong,
Others are faint.
And there may be places where you notice very little.
From the top of the head all the way down to the tips of the toes.
Holding the body as best as you can with a sense of friendly,
Curious,
Open awareness.
And as this practice comes to an end,
Choosing what feels right for you now.
Maybe beginning to move and open the eyes.
Or perhaps just staying here for a little bit longer.
And taking this friendly,
Curious awareness.
Into the next moments of your day.
