' rocky Just finding yourself in a comfortable position lying down on the bed or a mat maybe having a blanket handy if you get cold.
Just supporting any parts of the body that needs support maybe the neck or under the knees.
Just really allowing the floor or the mat to really hold you in this moment.
And in this mindfulness practice we're going to as best we can bring an intention of wakefulness so that even while the mind is less active bringing a sense of falling awake.
Awake to whatever experience is here for you in each of these moments.
And if it's okay maybe allowing your eyes to close or just holding a soft gaze if that feels better.
And just being curious about what's happening in the mind right now.
Where is the mind at?
Maybe it's in the past or the future.
Maybe there's a sense of hope re-emergence,
Connecting again.
Maybe there's something else just being awake to whatever is in the mind.
Just noticing what's happening without pushing anything away or even letting go.
Just noticing what's here right now.
Knowing that everything is welcome,
All experience,
The welcome mat is out.
And as we begin to pay attention to the breath just bringing our awareness away from the busy mind.
Noticing how the breath is without trying to change any aspect of the breath.
Just noticing how it is in the body.
Is it a deep breath,
Fast,
Slow?
What are the qualities of the breath?
Observing each breath as it enters the body and once again as it leaves.
And now with just a little more focus on the breath as it enters the nostrils,
Fills the lungs,
Turns and leaves the body again.
Maybe even noticing a sense of the air on the top lip as it leaves the nostrils.
Breathing in,
I know I'm breathing in.
Breathing out,
I know I'm breathing out.
Breathing in,
Breathing out.
In,
Out.
This breath in this moment.
And this moment.
And this moment.
And this moment.
Knowing the impermanence of each moment.
Each moment different to the one before it and the one after.
And should the mind wander,
Which it naturally will,
Maybe just observing the thoughts,
What's pulling me away from my breath.
Noticing thoughts as if they're mental events,
Naming them.
Worry,
Worry.
Planning,
Planning.
Just being curious about where the mind has gone and gently coming back to the breath.
Breathing into this whole body since the day that we were born.
Noticing as the breath settles.
Maybe just a spotlight of awareness into the body.
So from the top of the head with the crown imagining a brilliant light the spotlight of awareness all the way down to the left foot and to the big toe of the left foot.
Noticing any qualities around the big toe.
Contact with the sock with a shoe,
Blanket.
Heat or cold.
How is the big toe right now?
Moving along to the rest of the toes on the left foot all the way down to the little toe.
Sensing space between the toes.
The ball of the left foot.
The heel.
The top of the foot.
The ligaments and muscles in between.
The sole of the foot.
All of the left foot in this moment of body awareness.
If the mind has wandered that's absolutely okay it's what the mind does.
Gently escorting the mind back to the left foot.
The left ankle.
The inside and the outside.
Moving to the left calf.
Noting any qualities,
Any tightness or tingling,
Contact with the floor.
And the shin.
Moving up to the left knee.
The front of the knee.
The back.
The space between the back of the knee and the floor.
The back of the thigh.
And the front,
All the muscle in between.
And all of the left leg.
And the left hip.
And the right hip.
And with the next breath we're taking the spotlight of awareness.
Down the right leg.
Into the right foot.
To the big toe of the right foot.
The nail of the big toe.
Really getting a sense of the qualities around the big toe.
And to the toes next.
All the toes down to the little toe.
Spaces in between the toes.
And if the mind has wandered,
Becoming aware of where it has wandered off to.
And with compassion and kindness and acceptance.
Bringing the mind,
The attention back to the toes of the right foot.
The ball of the right foot.
The sole of the foot.
The heel.
The ankles.
Leaving the right foot.
Bringing awareness to the right calf.
The muscle.
The contact of the calf with the floor or their mat.
Any sensations?
Moving around to the shin.
And all of the lower right part of the leg.
To the right knee.
The front of the knee.
The back of the knee.
The space between the front and the back of the knee.
Sensing into that.
And if the mind has wandered,
Knowing that this is a natural thing for the mind to do.
Maybe just noting where the mind has gone.
And gently bringing the mind back to the right knee.
And to the right thigh.
The back,
Contact with the floor or the mat.
The muscle.
The bones.
And around to the front of the thigh.
Any qualities around heaviness,
Lightness,
Whatever there is for you.
And leaving the right leg and moving to the right hip.
To the pelvis.
Holding like a cradle,
Holding everything inside.
Moving to the sit bones,
However they are in contact with the floor.
The coccyx,
The lower spine.
The vertebrae.
The lower back.
Sensing the curve of the lower spine.
The space between the vertebrae.
Moving up to the shoulders.
And the contact of the spine and the shoulder blades with the support of the floor or your mattress.
Feeling supported and held.
Just noting the qualities of this area,
If there's any holding or tension.
And maybe just holding that part in awareness for a few moments.
Just breathing into whatever part needs to be held in momentary awareness.
And letting go of that part as we move up the back of the neck to the back of the head.
Now really feeling the connect of the feet,
The calves,
Thighs.
Coccyx,
Shoulders,
Back of the head all supported and being held.
The top of the head,
The forehead.
The eyebrows.
The nose.
Eyes.
Back of the eyes.
The nose.
The nose.
The nose.
Tiny hair follicles inside the nose.
The cheeks.
The jaw.
Maybe just allowing the jaw to drop slightly.
This can be a place that we can hold tension.
So just allowing the jaw to drop.
Becoming aware of the mouth,
The lips,
The chin,
Ears.
Maybe noticing hair around the ears.
Hair inside the ears.
Hair inside the ears.
The whole face.
The whole face resting in this moment.
Bringing awareness to the front of the body,
To the lungs.
Noticing the chest rising as we breathe in and dropping again as we breathe out.
Gentle awareness around the heart.
To the abdomen.
And all of the internal organs.
And leaving the front of the body.
Bringing awareness now to the shoulders again.
And down the arms,
So both arms.
The elbows.
The wrists.
The fingers.
The palm of the hands.
The whole hands.
Letting go of all the arms.
Bringing the whole body back in awareness from the feet,
The legs,
Hips,
Spine,
Shoulders,
Neck,
Head,
Face.
Lungs,
Heart,
Internal organs.
Shoulders,
Arms,
Hands.
This whole body breathing in moment by moment awareness.
And you may congratulate yourself for practicing this mindfulness body scan.
Practicing because each time the mind wanders we practice bringing it back to whatever body awareness we're focusing on.
Using the breath as an anchor moment by moment.
Becoming aware of the contact between the body and your mat or the floor.
Any noises or sounds that may be in the room that you're in.
Or any noise or sounds outside the room that you're in.
And as we're coming to the end of the session maybe just slowly starting to wiggle maybe your toes or your fingers.
And whenever you're ready you can gently open your eyes.
So
