A body scan meditation.
Begin by making yourself comfortable.
Sit in a chair and allow your back to be straight but not stiff.
Feet firmly on the ground.
You can also do this practice standing if you prefer or even lying down supporting your head.
Your hands can be resting gently in your lap or at your side.
Allow your eyes to close.
Take in several long slow deep breaths.
Breathing in fully and exhaling slowly.
Breathe in through your nose and out through your nose or your mouth.
Feel your stomach expand on an inhale and relax and let go on the exhale.
Begin to let go of noises around you starting to shift your attention from outside to inside yourself.
If you are distracted by sounds in the room simply notice this and bring your focus back to your breath.
Now slowly bring your attention down to your feet.
Begin observing sensations in your feet.
You might want to wiggle your toes a little feeling your toes against your socks or your shoes.
Just notice without judgment.
Imagine sending your breath all the way down to your feet as if the breath is traveling through the nose to the lungs and through the abdomen all the way down to your feet.
Perhaps you don't feel anything at all.
That is fine.
Just allow yourself to feel the sensation of not feeling anything at all.
When you are ready allow your feet to dissolve in your mind's eye and move your attention up to your ankles,
Calves,
Knees and thighs.
Observe the sensations you are experiencing throughout your legs.
Breathe into and breathe out of the legs.
If your mind begins to wander during this exercise gently notice this without judgment and bring your mind back to noticing the sensations in your legs.
If you notice any discomfort,
Pain or stiffness don't judge this.
Simply notice it.
Observe how all sensations rise and fall.
Shift and change moment to moment.
Being aware how no sensation is permanent.
Allowing the sensations to be in the moment just as they are.
Breathe into and out from the legs.
Then on the next out breath allow that legs to dissolve in your mind.
Move to the sensations in your lower back and pelvis.
Softening and releasing as you breathe in and out.
Slowly move your attention up to your mid back and upper back.
Become curious about the sensations here.
Perhaps noticing sensations in the muscle.
Noticing temperature or various points of contact with the chair,
Bed,
Floor.
With each out breath you may let go of tension you are carrying.
Very gently shift your focus to your stomach.
To all the internal organs here.
Perhaps you notice the feeling of your clothing,
The process of digestion,
Or the belly rising or falling with each breath.
If opinions about this area start to arise gently let these go.
Return to noticing sensations.
As you continue to breathe bring your awareness to the chest and heart region and observe your heartbeat.
Noticing how the chest rises during the inhale and falls during the exhale.
Letting go of all judgments that may arise.
On the next out breath shift the focus to your hands and fingertips.
See if you can channel your breathing into and out of this area.
As if you are breathing into and out from your hands.
If your mind wanders gently bring it back to the sensations in your hands.
And then on the next out breath shift the focus and bring your awareness up into your arms.
Observe the sensations or lack of sensations that may be occurring here.
You might notice some difference between the left arm and the right arm.
No need to judge this.
As you exhale you may experience the arms soften and release tensions.
Continue to breathe.
Let's take our focus to the neck,
Shoulder and throat region.
This is an area where we often have tension,
Hold tension,
Feel tension.
Be with the sensations here.
Perhaps it's tightness or holding.
You may even notice the shoulders moving along with the breath.
Let go of any thoughts or stories you are telling about this area.
And as you continue to breathe you may feel tension rolling off of your shoulders.
On the next out breath shift your focus and attention to the scalp,
Head and face.
Continuing to observe all the sensations occurring here.
Noticing the movement of the air as you breathe into or out of the nostrils or mouth.
As you exhale you might notice the softening of any tension you are holding.
And now let your attention expand out to include the entire body as a whole.
Bring into your awareness the top of your head all the way down to the bottom of your toes.
Feeling the gentle rhythm of the breath as it moves throughout the body.
As we come to the end of this practice take a full deep breath taking in all of the energy,
Love,
Light and healing.
Exhale fully.
Gently start finding movement within the body.
Waking up the fingers and the toes.
Shifting and adjusting in your seat,
Your shoulders.
When you're ready open your eyes and return your attention to the present moment.
As you become fully alert and awake consider setting the intention that this practice of building awareness will benefit everyone you come in contact with today.
Have a beautiful day.
