Welcome to the body scan practice.
Take this time for yourself with compassion and kindness.
Find a comfortable position to lie down with the front of the body facing upwards.
Allow your arms to rest alongside your body,
Palms gently open and facing upwards,
While your feet fall naturally away from each other.
When you feel ready,
Gently closing your eyes,
Let your body begin to settle,
Slowly sinking into the mat.
As we begin this practice,
Let's bring our attention to the breath.
Notice the natural rhythm of air flowing in and out of your body.
Gently rest your awareness at the tips of the nostril and the space above the upper lip.
Feel the subtle sensation,
The coolness as the air enters to the nostril,
The warmth as it leaves.
There is no need to change or control the breath,
Simply observe it as it is,
Moment by moment.
Now,
As we move into the body scan practice,
Let's gently shift our attention to each part of the body.
As you rest your awareness,
Notice any sensation that arises,
Perhaps the temperature of the air against the skin,
A tingling,
A sense of tightening,
A pleasant,
Unpleasant or neutral feeling.
Whatever is present,
Simply observe and accept it without needing to change anything.
Let's begin by bringing attention to the right leg and then slowly to the right foot.
Becoming aware of whatever sensation here,
Whether it's subtle or strong,
Allowing them to just be as they are.
Now,
Becoming aware of the shin,
Calf muscle and the knee.
Notice any sensation in the lower leg.
And now,
Moving up to the thigh area,
Noticing any sensation here.
Now,
Letting go of the right leg,
Bring attention to your left leg,
Focusing on the left foot,
Becoming aware of whatever sensation are here.
Now,
Becoming aware of the shin and calf muscle,
Including the knee,
Accepting whatever sensation you feel in the left lower leg.
Letting go of the lower leg and moving now into the thigh area.
Direct your attention now to the lower back and experiencing your back as it is.
If you notice any discomfort at this area,
You can take a deep breath in and when you breathe out,
Imagine you are releasing the tension along with the breath out for this area.
Now,
Bring your attention to your upper back.
Becoming aware if there's any tightness,
Fatigue or discomfort in this part of your body.
Slowly now turning your attention to your abdomen,
Your belly area.
And now,
Experiencing the chest area as it expands on the in-breath and deflates on the out-breath.
Moving your attention now to your fingertips on the right hand.
Include the palm of your hand,
The back of the hand and the wrist area.
And now,
Becoming aware of your forearm,
Including the elbow.
And now,
Gently include the upper arm,
Right up to your right shoulder.
Letting go of the right arm,
Directing your attention to the fingertips of the left hand.
And now,
Include the palm of the hand,
Back of the hand and the wrist area.
Becoming aware of the sensation at the forearm and elbow area.
And now,
Gently include the upper arm,
Right up to the left shoulder.
Being present in each moment.
Letting go of whatever thoughts that come up or whatever impels to move.
Just experiencing yourself in this moment.
Bring your attention to the neck and throat area.
Becoming aware of your face now.
Start by focusing on the jaw and the chin area.
Experiencing them as they are.
Bringing your awareness to the lips and mouth.
Becoming aware of your cheek now.
And your nose.
Feeling the breath as it moves in and out at the nostril.
Now,
Bring your attention to the eye area.
And now,
The forehead and the temples.
Sense any emotion associated with tension or feelings in this part.
Just acknowledging the emotion as they are.
Becoming aware of the ear and the top of your head.
Using the following time to scan your body from head to toe or toe to head.
Acknowledging and accepting whatever sensations that arise.
As we are coming to the end of the practice soon.
Bringing your awareness back to your body again.
Feeling the space where you are in now.
You may want to wiggle your toes and finger.
And when you are ready,
You can gently open your eyes.
Thank you for practicing together.
May you be well and happy.
