Welcome to the body scan meditation.
I'm Heather Stang.
During this practice you may either lie down on your back or sit comfortably in a chair or on a cushion.
This body scan practice will guide you systematically through various regions in your body.
The sensations you experience in the present moment are your primary objects of focus,
The place where you cultivate mindful attention.
If other sensations arise such as sound or thoughts,
Simply notice those and return back to the experience of your body.
This is also true for distractions.
Simply begin again as often as you need.
It is worth noting that the goal of the body scan is not relaxation,
Although some of you may find it relaxing.
The aspiration is to become more present.
So if you encounter sensations that are unpleasant,
Simply notice that in the present moment while simultaneously noticing your breath and not pushing away or trying to change the experience.
Let's begin.
As you settle into your practice position,
Begin to pay attention to this physical body that you are embodying right now.
As you lie down on the floor or take your seat,
You might begin to notice the places in your body that are making contact with the support of the blanket,
The cushion,
Or your chair.
Find a posture in which you're going to be able to stay awake and aware while at the same time relaxing into the experience itself.
Turn your focus to the natural rhythm of your breath,
Perhaps finding the place in your body where it is most noticeable right now.
Maybe it's around your nostrils,
Your chest,
Your belly.
Simply witness your breath as it comes and goes.
Invite three or four full expansive inhales and complete exhales.
As you do noticing the movement that happens in your body,
Either in your belly or your chest or across your nostrils.
At the same time noticing any other qualities that are happening with your breath such as temperature,
Texture,
Weight,
Rhythm.
Notice how far,
How expansive this breath moves into your body,
Into the space of this body.
Breath finding its way back to a natural organic rhythm and pace where you're putting forth no effort now,
The breath breathing itself.
Draw your awareness down to the sole of your left foot.
Notice the sensation in your arch,
The balls of your feet,
Working your way up towards your toes,
Making mental contact with each toe on your left foot.
You begin to feel the whole foot.
Draw your awareness up into your left ankle.
Simultaneously noticing breath,
Awareness of sensation in this moment.
Begin to feel and notice your calf and shin on the left side.
You're rising up now to your knee.
Present moment awareness.
Begin to feel and notice the lower part of your left leg,
The space between your knee and the sole of your foot.
Draw your focus now into your left thigh.
Letting that go and moving up into your left buttock and hip,
Exploring sensation that's happening now.
Be curious.
Come into contact with your whole left leg now,
The space between your left hip,
The bottom of your left foot.
Release the awareness of your left leg and shift your focus to the sole of your right foot.
Exploring the arch,
The heel,
The ball of the foot.
Eventually finding your way to your toes and making contact with each toe individually.
Focus expanding into the whole foot now.
Rising into your right ankle.
Shinn and calf muscle.
Up into the right knee.
Feeling and noticing the space between your right knee and the sole of your right foot.
Begin to feel and notice the sensations that are present in your right thigh.
And shift upward into your right hip and right buttock.
Feeling the connection between your right hip and the sole of your right foot.
The whole leg now.
Now simultaneously notice the sensations in both legs.
Draw your focus now up into your pelvis.
Moving upward into your abdominal region.
Perhaps noticing the sensation of your internal organs as well as muscles,
Flesh.
Breath may be apparent here too.
Guide your awareness up the front of your torso.
Passing through your diaphragm.
Your lungs,
Rib cage and chest.
Experience your collarbones and your shoulders.
Shift your focus to your left shoulder.
Your left upper arm.
The left elbow.
Left forearm.
Flowing down into your wrist,
Palms,
Fingers and the top of your hand.
Take time to make contact with each finger.
Awareness shifting to your right shoulder.
The upper part of your right arm.
Your right elbow.
Moving down into your forearm.
Your wrist.
The top of your hand.
Palm.
And each finger individually.
Simultaneously feel both arms.
From your shoulders to the tips of your fingers.
Release that and draw your awareness to your tailbone.
And your lower back.
Begin to draw your focus up your back.
Noticing the spine and the muscles that flank the spine.
Moving up through your middle back.
Your shoulder blades.
And upper back.
Continue to scan upwards through the back of your neck.
And allow your awareness to revolve around your whole neck.
Exploring the sides,
The front,
Your throat.
Invite your awareness to explore your scalp and the back of your head.
Feel and notice your ears.
Become aware of your jaw.
The sensation of your tongue.
Your lips.
Your eyes.
Temples and forehead.
Allow your awareness to linger and explore the sensations in your face.
Now find the topmost point and the crown of your head.
And feel the space between the crown of your head and the soles of your feet.
This whole body.
Be curious,
Awake,
Open,
And receptive to the dance of sensations.
To your own life force in this moment.
