5 minute body scan meditation.
Start by just making sure you're sitting comfortably in the chair or on the floor and just taking a moment to orient yourself wherever you may be,
Whatever opportunity you've got to sit down now and practice for a few minutes.
So just starting by noticing the whole body from head to toe,
Having an awareness of your posture,
How you're sitting.
There might be some areas of tension or tightness that particularly call your attention.
Just observing those,
If you like,
Making room for those.
And starting by directing your attention down to your feet as they connect with the floor.
Different sensations maybe of socks or stockings or maybe the air on the feet.
Then having an awareness of the lower legs,
The calves up to the knees.
Moving the attention to the upper legs now.
Just having an awareness of each time your mind might wander off as well,
Which of course is inevitable.
And when you notice that you've wandered off,
See if you can gently bring your attention back to this exercise of observing the body.
Then moving up to the groin area,
The hips,
The lower back,
Points of contact with the back of the chair if you're sitting in a chair.
Noticing the stomach.
Might be full or it might be empty or somewhere in between.
Now moving up to the chest.
The shoulder blades and the shoulders.
And down the arms,
Elbows,
Forearms and hands.
However the hands are placed.
Bringing conscious attention to them.
Then moving back up to the base of the neck,
Back of the head.
Noticing the cheeks and jaw,
The face.
Bringing attention to the eyes.
Noticing those sensations of the breathing.
Through the nose,
Down into the belly.
When you're ready,
Moving the attention now to the whole body.
As it were,
Stepping back and just having an awareness of the whole body seated however it's placed.
When you're ready,
Bringing this practice to an end.
Going on your way.
