The daily mindfulness body scan.
Find a way for your body,
When you are ready,
Or soften your gaze,
Take in a few deep breaths as you settle in.
As you inhale and exhale,
Notice the cool air coming through the nostrils,
And notice the rise and fall of the chest.
Now I invite you to explore with a curious and kind attention.
Be curious about what you feel or don't feel as you follow your breath,
The different air.
The intention of this scan is to be with,
Anything from just noticing what you notice without judgment.
You are here to practice directing your attention,
Experiencing the action with your feet,
Riding your breath,
Noticing your toes of your feet,
Your heel,
Sensations are here.
During this practice,
You may want sensations,
Tingling,
Vibration,
Aches.
We'll spend a moment being with and sensing into,
Attention to your,
Here to,
If any,
Do you feel your,
Attention,
Gently and without judgment,
To your life,
What is here to feel?
What do you notice?
If you are,
Exists or pain,
Release yourself from any judgment.
This is what the experience is.
You may,
For the support holding you up,
Invite you to move your attention to the low,
Notice any sensation,
Feeling the breath,
Noticing any moving our attention to the upper torso,
Noticing your chest,
Feeling the sensation.
Other sensations are here.
Position of your,
Gently move your attention up through the arm.
What is here to feel?
Heaviness,
Pressure,
Just begin again to your shoulder.
What sensations are here?
Typically tension is stored in this.
So take some time and offer this area.
You may want to arms and shoulders hold for you.
Now moving up to your head,
Feeling into your jaw.
Are you noticing?
Can you feel your eyelids gently pressed together?
Tension in the,
Hip of your nose,
Touching,
Opening your awareness to itself,
Close to the crown of,
Spend some moment noticing all the sensations be just as they are in this moment.
And your body,
Gratitude for its ability.
So allow some,
Move the body,
Wiggling your fingers and toes,
Stretching the,
At once.
Whatever feels right for you.
May you be well,
May you be peaceful.
