Welcome,
This is Feila Wand,
New Zealand's trusted internal conflict resolution expert.
And I'm thrilled to bring today this short,
Brief guided body scan meditation to help you get into the body,
To help you feel and sense the body in order for you to get out of the head and to be present and to be in the here and in the now.
The other benefit of body sense meditations or body scan relaxations is that it also helps you to unwind the tensions that get caught up in the nerve endings and the tissues and in the muscles of various parts of the body when we're so disassociated from the body and we're not grounded in ourselves and in a sense of being.
And so when you're ready to get into the body and get into the moment,
Just make yourself comfortable and you can do this either sitting down or lying down,
But whatever position you choose,
Just make sure that the body feels comfortable and supported.
Also warm because the body temperature does tend to drop when the nervous system drops into relaxation.
So when you're warm and comfortable and at ease,
Take a few moments to just feel the body come to stillness and just notice what that stillness is like in the body.
Maybe as you come to stillness,
The body still feels a need to make adjustments to either the position of the body or the clothes or something in contact with the body.
Just go ahead and do that,
Giving yourself a few additional moments to get really,
Really comfortable and really,
Really at ease.
And now just begin by just sensing your body,
Just feeling and sensing the body with the understanding please that whatever you experience,
Whatever you sense is totally perfect just as it is.
So there's no need to avoid any sensations that arise.
And there's also no need to seek out any sensations that you desire.
You're just simply being in the body with whatever sensations,
Whatever feelings are there in the physical body in the moment.
So now bring awareness to the jaw and to the sensations in the jaw,
Sensing the mouth,
The tongue and all parts of the mouth.
Just give up thinking,
Let go of thinking and just being with the sensations in the jaw and in the mouth just as they are.
Now sense your left ear,
The right ear,
Welcoming both ears simultaneously as sensation,
Pure sensation,
Sensing the cheeks,
Nose and the nostrils and the flow of sensation inside both nostrils,
Sensing the flow of breath inside both nostrils,
Sensing the left eye,
The right eye,
The feeling of both eyes simultaneously as just pure radiant sensation.
Please let go of thinking,
Let go of analyzing and just feel your way around the body,
Sensing the forehead cool and at ease,
The scalp,
Back of the head,
Neck,
Inside the throat,
At rest and at ease.
Sense your left shoulder,
Left shoulder blade,
The left upper arm,
Elbow,
Forearm,
Wrist,
Hand and fingers.
The entire left arm,
Heavy,
Relaxed,
At ease.
Sense your right shoulder and shoulder blade,
The right upper arm,
Elbow,
Forearm,
Wrist,
Hand and fingers,
The entire right arm,
Heavy,
Relaxed,
At ease.
Give up thinking,
Just being in the body,
Welcoming both arms and both hands simultaneously as radiant sensation.
Bring attention into the upper chest,
Middle chest,
Abdomen,
Upper back,
Middle back,
Lower back,
The entire torso,
Front and back,
Just radiating and shimmering with sensation.
Let go of thinking,
Just feeling,
Just sensing,
Feeling your entire torso,
Heavy,
Relaxed,
Warm and at ease.
Sense your right buttock,
Your right hip,
Thigh,
Knee,
Lower leg,
Calf,
Ankle,
Foot and all five toes on the right side.
The entire right leg,
Heavy,
Relaxed,
At ease.
From both hips,
Both legs and feet simultaneously as radiant,
Vibrant sensation.
Both legs heavy,
Relaxed and at ease.
Feeling the entire front of the body,
The back of the body,
Left side of the body,
Right side of the body,
Sensation inside the body,
Sensation on the surface of the body,
The entire body relaxed,
At ease,
Alive,
Pulsating,
Radiating in sensation.
And feel yourself as the observer of these sensations,
The observer of the comings and goings of sensation.
Notice that you are noticing the body.
Notice that you are noticing the sensations in the body.
Seeing the heartbeat slow,
Steady,
Regular,
The breathing deep,
Smooth,
Long,
Low.
The entire body and mind relaxed and at ease.
And again,
Feel yourself as the observer of these sensations of ease and steadiness in your breath,
In your heartbeat.
And again,
Notice,
Inquire what is it like to notice?
What is it like to be aware?
What is it like to sense?
And just being with that feeling of being and bringing that sense of being back with you into the body as you once again feel into the body and feel into the support and the grounding of the body wherever it's resting,
However it's supported for this practice.
Then as you return to eyes open state of awareness,
Coming back once again with a feeling of connection to the body,
A feeling of connection to yourself and a feeling of connection to that sense of being that is observing and noticing all that is and all that you are.
