Make This Your Own Body Scan Meditation (45 Mins)
In this Body Scan practice, the sensations of your own body are the focus of attention. The sensations of touch, pressure, and posture, or perhaps the subtle feel of the fabric against the skin all are attended to, in sequence, throughout the whole body. The body is almost always available to us to gather and focus our attention with a sustained and meditative intention. Recorded as part of an 8-week Mindfulness-Based Stress Reduction (MBSR) course by Noel Coughlan Mindfulness Teacher, Galway Ireland.
Transcript
This is a body scan meditation and this practice will take approximately 45 minutes.
Seeing this time as a time for you,
Time for being with yourself and looking after the self and supporting your own well-being and health.
It's best to do this practice in a warm and protective space where you won't be disturbed.
The body scan is often practiced on a padded mat lying on the floor or on a bed but it can also be done standing up or sitting down and so it's important that you choose which posture works best for you,
Allows you to be alert and at ease.
This practice is a falling awake to moment-to-moment experience and your sincerity and intention are more important than any particular body posture.
As you direct your attention in turn through the body your sensations may be strong or subtle or sometimes completely undetectable.
We may find situations we like or we wish to avoid.
Thoughts and emotions can be present and everything can be held within the awareness during the practice.
Whatever is present is what is and knowing that this is an opportunity to be intimate.
And befriend the self and our body just as we are without trying to change anything including making anything better through this practice itself.
Your own care and attention is all that is required.
If strong sensations and emotions are present you have a choice.
You can continue to follow the body scan as I guide it and allow the sensations and emotions to fade into the background or you can focus on the breath as an anchor for which you can return to again and again to bring you into present time.
Focusing on the breath in and then out.
You can also choose to open your eyes a little bit.
That provides a sense of stability and safety for you and clarity as you practice through the body scan.
You can also choose to engage with the sensation or emotion that's strong.
Thank you.
Just noticing what it is and breathing into it and engaging a bit and after some time maybe letting go and continuing the practice.
What's important is that you do what's right for you at that time.
These choices may change day to day depending on your mood or other factors in your day or your life.
You are in charge.
The invitation is to explore and explore within the body scan with kindness,
Staying within your limits and practicing friendliness towards yourself.
As I guide you through this practice just remember my words are just a guide.
In each moment you make your decision as to what is right for you.
So tune in into your breath when you find yourself lying down on the bed or on the floor.
Feel it moving in and out through your entire body.
Dwell within the breath in various regions of your body such as your feet,
Your legs,
Your pelvis,
Your belly,
Chest,
Back and shoulders,
The arms,
Throat,
Neck and head.
Right to the top of your head.
Listening in carefully to your body and allowing yourself to feel whatever is present.
Watching the sensations in flux and change.
And watch your feelings and thoughts change and influx with that.
In our guided meditation today we will be focusing our attention on different body sensations.
Today we'll use the sensations of our body to help us anchor our awareness and present moment experience.
You will find that your mind will wander.
That's what minds do.
See if you can notice when your mind has wandered.
Start out making judgements about that or about yourself and gently bring your attention back into your body.
It's in the nature of minds to think.
We're not trying to stop the mind from thinking.
We are just training the mind to focus better by learning to notice when it has been wandered away and gently bring it back over to our present moment experience.
So now settle into a position that is best for you in this practice.
And take in your attention to the places where your body comes into contact with what is supporting you.
Open into the sensations that are created here.
Perhaps the soles of your feet or your ankles against the floor,
The back of your legs,
Your buttocks,
Your shoulders and the back of your head if you're lying down.
Perhaps sensations of pressure,
Warmth or weight.
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