You You Welcome to time for teens,
I'm Julian The full body scan I invite you to lie down Making yourself comfortable on your back on a mat or a rug on the floor Allow your eyes to close gently Now notice your physical contact with the floor Your heels Calves Flies Buttocks Back Head Arms touching the floor Take a few moments to get in touch with the movement of your breath and the sensations in the body Notice any holding or tension in the body Let the feet fall apart Allow yourself to go To let go Sink a little deeper into the floor The aim of this practice is not to feel any different,
Relaxed or calm This may happen as a side effect Instead the intention is as best you can to bring awareness to any sensations you detect As you focus attention on each part of the body in turn To be fully aware and in the present moment just as it is Now bring your awareness to the physical sensations in the lower abdomen Come aware of the changing patterns of sensation in the abdominal wall as you breathe in and as you breathe out Come aware of the changing patterns of sensation in the abdominal wall as you breathe in and as you breathe out Having connected with sensation in the abdomen take the focus of awareness to the toes of your left foot Focus on each in turn big toe The little two Of the toes in between Bringing a gentle curiosity to investigate the quality of the sensations you find Perhaps noticing the sense of contact between the toes Tingling Warmth or no particular sensation You may like to imagine you are breathing in and out of the toes of your left foot Now on an out breath let go of awareness of the toes and bring your attention to the sensations on the bottom of your left foot Bringing a gentle investigative awareness to the sole of the foot The instep The heel For example noticing the sensations where the heel makes contact with the floor And again being aware of the breath and any and no sensations in the lower foot Now move the focus to the rest of the foot The top of the foot,
The ankle and right into the bones and joints On an out breath let go of the left foot completely allowing the focus of awareness and the breath to move into the lower left leg The shin The calf in contact with the floor The muscles and flesh Bones and skin Noticing any sensation,
Warmth,
Coolness,
Tingling,
Throbbing or no sensation Now move to the knee and then the thigh Before moving to the toes of the right foot Pause and compare the feeling in the left and right leg Now starting with the toes of the right foot continue the body scan of the right leg in the same way as you did for the left As you are focusing on the right foot and then the right leg Anytime you become aware of tension or other intense sensations in a particular part of the body you can breathe into them Using the in breath gently to bring awareness right into the sensations and releasing the tension with the out breath Continue to breathe in and out Continue to bring awareness and a gentle curiosity to the physical sensations in each part of the rest of the body in turn The pelvic area The buttocks Abdomen The lower back The pancreas and the kidneys The stomach and liver The ribcage The lungs And heart Then moving up to the upper back The chest The sternum And the shoulders And shoulder blades in contact with the floor Then do the arms together starting with the fingers of both hands Then the palms The backs of the hands and wrists The forearms The elbows Upper arms and armpits Move to the neck and throat Then the head and face Including the jaw,
The knife,
Nose,
Cheeks,
Eyes,
Ears,
Forehead,
Skull and ear And each area bring the same detailed level of awareness and curiosity to the bodily sensations present Inevitably the mind will wander away from the breath and the body from time to time This is what the mind does When you notice,
Acknowledge it,
Ah,
I'm mindful again Then return your attention to the part of the body you intended to focus on And after you've scanned the whole body in this way,
Spend a few minutes being aware of a sense of the body as a whole And the breath flowing freely in and out through the body And the breath flowing freely in and out through the body And the breath flowing freely in and out through the body And the breath flowing freely in and out through the body And the breath flowing freely in and out through the body I invite you now to return awareness to the breath in the abdomen When you're ready,
Open your eyes and sit up carefully Thank you for joining me for this full body scan Thank you for watching!
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