Welcome,
Friend,
To this five-minute body scan.
Let's begin.
Finding a comfortable position in your body.
Taking a few intentional breaths.
And feeling that sense of arriving here in the physicality of your being,
Of your body.
Bringing awareness to your feet.
Maybe feeling the weight,
The steadiness.
Spreading that awareness to the lower part of the legs.
Observing sensations in the calves,
The shins.
Noticing that awareness grow and spread into the knees.
Experiencing their disposition and any sensations there.
Feeling into the upper part of the legs.
Inviting awareness to fill the entire area.
Your seat,
Your buttocks,
Your hips.
Noticing how that awareness,
Without effort,
Just gradually moves up the trunk of the body.
Where sensations in the low back and abdomen,
The mid-back,
Mid-chest,
Upper back and upper chest are known or felt.
Maybe there's some easing there,
Some softening around there.
And feeling that awareness spread into the shoulders,
The upper neck and down the arms.
Bringing this or these areas of the body into awareness.
And then allowing that awareness to move through the neck,
Back of the head,
Around the hairline.
And then filling the face and all the sense inputs,
The parts of the body.
The eyes,
Nose,
Ears,
Mouth with awareness.
Feeling in to these parts.
Now just noticing a greater sense of embodiment here.
What it feels like to be embodied,
To arrive here fully in your body.
With this gentle acceptance and receptivity for whatever's here.
And maybe taking two to three slower in-breaths and out-breaths.
Observing how your body responds and also noticing any shifts in the mind and the heart.
And just in how you're doing in this moment and the impact that these few minutes have had on your whole inner ecosystem.
And in a few moments,
I'll ring the bell.
And maybe a sense of a continuation of attending and knowing what's happening in your body.
The whole duration of the bell ringing.
And of course with this intention to allow that awareness and mindfulness of the body to be carried with you in the preceding moments.
Thank you for your presence and your practice,
Dear friend.
