Welcome to the Body Awareness Body Scan Meditation.
Please take a few moments to be still and find a comfortable place to sit or lie down.
And remember that every time you drop in,
What you are really doing is helping yourself to be proactive in managing your own health and well-being.
So just acknowledging your effort as you take this time to care for yourself.
When you feel ready,
Gently shift the focus to the breath and simply become aware of breathing.
Breathing normally and naturally,
Whether feeling the sensation of breathing at the tip of your nose,
Abdomen,
Or elsewhere.
Breathing in and knowing you are breathing in,
And breathing out and knowing you are breathing out.
At times the mind may wander away from awareness of breathing.
When you recognize this,
Acknowledge wherever you went,
Then come back to the breath,
Breathing in and out with awareness.
As you go through the body scan,
You may come across areas that are tight or tense,
And if you can allow them to soften,
Let that happen.
If you cannot,
Just let the sensations be,
Letting them ripple in whatever direction they need to go.
This applies not only to physical sensations,
But also to any emotions.
As you go through the body,
Be mindful of any physical sensations and any thoughts or emotions that may arise from sensations.
And now gently withdrawing awareness from mindful breathing as you shift into scanning your body,
Bringing awareness to both feet where you feel the contact of your feet on the floor.
Sensing into what is being felt,
What sensations are you noticing?
Expanding your focus to include your heels,
Toes,
Soles of the feet,
Moving into the tops and sides of the feet,
As well as up into both ankle joints.
Now moving your awareness up to the lower legs,
Calves and shins,
Further up to the knee joints,
Knee cartilage,
Knee caps,
Sides of the knee,
Underside of the knees,
And then to the upper legs and their connection above into both hips.
Feeling into legs,
Knees,
And hips in their entirety.
Now gently withdrawing your attention from legs,
Knees,
And hips,
And move into your pelvic region.
Sensing into the systems of elimination and reproduction,
Being mindful to any sensation,
Thoughts,
Or emotions.
Shifting your awareness upwards and moving your focus onto your torso,
Which includes your abdomen,
Back,
And chest.
First feeling into this region all together in its entirety.
Now shifting focus to your abdomen or belly.
It is the home of digestion and assimilation.
Just feeling into your guts with awareness and letting be.
Withdrawing your awareness from your belly and move to your tailbone while beginning to sense into the lower,
Middle,
And upper parts of the back.
Feeling whatever sensations may be there and allowing any tightness to soften and let be what's not softening.
Letting go of your back and now moving your focus into the chest,
Into the heart,
And lungs.
Being fully present to what sensations are there physically,
Emotionally,
Thought-wise.
Breathing in and breathing out with what's happening right now.
Now gently withdraw attention from your torso altogether and shifting awareness to the palms of your hands.
Again,
Shifting all of your awareness to the palms of your hands and maybe noticing sensations there or not.
Breathing in and breathing out with the sensations just as they are.
Starting to expand your awareness to your fingers and hands and onto the wrists.
Maybe feeling pulsing sensations there or not.
Then expand awareness up into the arms,
Elbows,
And shoulders all together in their entirety.
Simply being present to any sensations,
Thoughts,
Or emotions.
Now letting go of wrists,
Hands,
Arms,
Shoulders,
And letting your awareness move up into your neck and throat.
And also expanding to the top and back of your head.
And also moving on to your face.
Just let your face be.
You're not trying to do anything or arrive anywhere.
Simply letting your face and its muscles relax.
Becoming aware of this area in its entirety and being present to any sensations,
Thought,
Or emotion.
Now expanding the field of awareness to the entire body.
Connecting from the head through the neck to the shoulders,
Arms,
Hands,
Chest,
Back,
Belly,
Hips,
Pelvic region,
Legs,
And feet.
Feeling the body as a whole organism with its various physical sensations,
Thoughts,
And emotions.
Being fully present.
Breathing in,
Feeling the entire body rising and expanding on an inhalation,
And falling and contracting on an exhalation.
Mind and body connected and whole.
As you come to the end of the body awareness,
Body scan practice,
Congratulate yourself for taking this time to be present.
May you be at peace,
And may you be well.
Thank you.
