Please find a comfortable seat wherever you are.
Think about your back being a little bit straighter than usual,
But not too uncomfortable.
Have the top of your head evenly facing up to the ceiling or the sky.
And the invitation is always there to do this meditation with your eyes open,
With a soft gaze looking just ahead of you,
Or with your eyes closed,
Which is generally how I do this mindfulness of body sensations meditation.
And let's begin by placing our attention,
Our focus on the very top of your head.
So as you place your attention here,
I invite you to notice what sensations are here.
And if you feel a pleasant tingling or anything pleasant at all,
Just think to yourself,
So don't say this out loud,
But just silently in your mind's eye.
Okay,
Pleasant sensations,
I feel you,
But you are impermanent.
I will not get attached.
And I will not crave the feeling of these sensations when they change.
And then just notice them.
Notice the experience of pleasant sensations as if you were just witnessing them.
Just a gentle noticing.
And as they move and change,
Allow them to move and change.
No craving,
No attachment.
And if you have any unpleasant sensations here,
Just notice those with the same detachment.
Ah,
How fascinating.
This is what an unpleasant sensation feels like.
And then say to yourself,
Again,
Not out loud,
But just in your mind's eye,
I will not react.
And then don't react.
Just watch and notice the experience of unpleasant sensations.
And if you have a hard time feeling anything at all here,
That's fine too.
Just continue to place your attention,
Your focus here and see if you can drum up any sensations at all.
It might be the feeling of wind or air conditioning or just anything at all.
And after about 30 seconds or a minute here,
You can move on and let's move on to the forehead.
Just notice with a very gentle noticing.
What am I experiencing here?
What am I experiencing?
What are the sensations in my forehead right now?
Are they pleasant,
Unpleasant,
Or neutral?
Just notice and watch them.
If they're pleasant,
Once again,
You can say to yourself,
Okay,
Pleasant sensations.
I feel you.
I'm experiencing this,
But it is impermanent.
I will not get attached and then just watch them.
And if they're unpleasant,
You can say to yourself,
Okay,
Unpleasant or painful sensations.
I'm aware of you,
But I know that this is impermanent.
I will not react.
And if it feels neutral or dull,
Just continue to gently keep your attention here and see if you can notice any sensations at all.
And then move down to the eyes.
Just a gentle noticing.
What do I feel?
What am I aware of in this area of my body?
And then know that whether it's pleasant or unpleasant or neutral,
It's a very gentle noticing.
You can say to yourself,
I will not get attached.
I will not crave this feeling,
These sensations.
If they're pleasant,
I will not react.
If they are unpleasant,
I will just maintain a gentle noticing.
Watching,
Experiencing,
Just being with what is.
And then down to the nose.
This may feel familiar because you can at least feel the sensations of the breath on your nostrils.
But just notice them,
Experience them,
See what is here.
What are all of the sensations that I feel on and around my nose?
Watching,
Noticing,
Witnessing.
And then you can move down to the area between the bottom of your nose and the top of your lips.
See if you can drum up any sensations at all here,
Perhaps the feeling of the exhale through the nostrils on this area.
Watching,
Noticing,
Observing,
Being with and witnessing what is,
And then the lips.
What do I feel?
What am I experiencing exactly in this area of my body?
And then it's,
I feel you,
But it is impermanent.
I will not get attached or I will not react.
And then just continue to witness.
And then the chin.
What do I feel?
And then the neck.
Do you feel hair at the back of your neck?
Do you feel fabric of clothing here?
Do you feel wind or air conditioning or the feeling of heat?
Or internal sensations?
Place your full attention on all of the sensations in and around your neck.
And then your shoulders.
Do you feel fabric from clothing?
Do you feel tightness or relaxation?
Okay,
Sensations,
I feel you,
But you are impermanent.
I will not get attached or I will not react.
Just a gentle noticing,
An observation,
A witnessing with no judgment.
What is?
What am I experiencing right now in this exact moment in my shoulders?
And then continue to go down body part by body part and do both shoulders together,
Both forearms together.
Noticing,
Witnessing,
Experiencing,
But not labeling or judging.
Not bringing a craving attachment or any aversion to what is in the sensations of your body.
