Grounded in body in place,
A mindful body scan practice.
Find a seated comfy posture,
Move your shoulders up and down,
Lengthen your spine a little,
Creating as much ease as possible,
Close or downcast your eyes.
I invite you now to bring your attention to your feet,
Wriggling your toes for a few moments and allow them to come to rest.
Stretch your toes long and feet wide across the surface of the floor.
Let your arches open and soften.
Connect with the floor or ground beneath you.
Are there any small sensations you can detect,
Such as a hint of warmth or coolness in or around your feet?
Aim to observe with curiosity and clarity.
At any time in this practice you lose focus,
Simply bring your attention back to my voice and continue without judgment.
Scanning your body now with gentle focus from your feet to your ankles,
The backs of your legs,
Your shins,
Knee caps,
The folds at the back of your knees.
Can you notice the backs of your thighs,
The front of your thighs,
Your hips and hip bones?
Can you sense the lines and shape of muscles around bones,
Curving to support your unique structure,
Allowing you to sit here now?
Notice how you are seated in your posture or chair.
Observe the points of contact between skin and clothing and any parts connected with surfaces around you.
Tuning in now to these sensations and how points of connection provide details about context.
What is experienced by you here and now?
What is it like to be present in each moment,
Each one passing by effortlessly to the next?
Moving your attention again upward to your lower back,
Middle and upper back.
Trace an outline of your shoulder blades in your mind and then allow them to broaden and soften in place.
Notice the curve of your shoulders,
Your upper arms,
Elbows and lower arms.
Trace around the lines and hollows of your wrists,
Then the tops of your hands,
Your palms.
Feel them gently extend,
Then allow them to rest.
Bring your attention to your thumbs,
Second fingers,
Third fingers,
Fourth fingers,
Little fingers.
Feel each one as they softly touch the skin or fabric they fall on.
Bring your attention now to each collarbone.
Trace lines from each shoulder to their center points.
Then turn your focus towards your neck,
Jaw,
Cheekbones.
Can you notice any places you were holding tension?
Could you allow yourself to be 10 or 20 percent softer?
What would that feel like to allow yourself to soften and release?
Tuning in now to your nose,
Ears,
Eyes,
Eyebrows and forehead.
Then the top of your head,
Back of your head,
Your whole head and face,
Full of mindful awareness and sensation.
Can you get a sense of your whole body now,
Sitting with intention and purpose in your current surroundings?
Can you create an attitude of compassionate discernment towards your whole self and all of your parts?
Immerse yourself in this idea.
Just sit in and be as you are.
For the next few moments,
We will focus on your breath,
The natural and vital rhythm of breathing.
Sensing as you breathe the air flowing in and out of your nostrils.
Tuning in and observing this cycle.
Maybe you detect a temperature change in the air as it flows from outside to within your body,
Out again.
Is the breath warmed by its path through your body?
Can you follow the breath further now,
Curving down the back of your throat and deep into your lungs as they open?
Notice the action of breathing,
The expansion and contraction of lungs,
Ribs and diaphragm,
Moving in concert,
Providing life through steady rhythm and flow.
Is there a place in your body where you can connect with clarity to the flow of breath?
This rhythm might feel grounding and comforting.
Can you stay gently focused on this place for a few more breath cycles?
Allowing yourself to fill and expand with breath upon each inhalation.
Then as you breathe out,
Focus on letting go as the lungs empty and release.
Perhaps you feel more ease and flow with each passing moment and breath,
More connected or at home with your body.
Know that you can return to this place whenever you choose.
Through this practice you have observed parts of your body connected with breath and yourself in a mindful way.
Can you discern any changes within you?
Perhaps a warmth has formed and spread across your skin.
To close this practice now,
I would like you to bring your focus back to your feet,
Spreading them across the floor or ground,
Wriggling your toes again and gradually with an intention of care,
Bring your attention back to your surroundings.
Gently smile towards yourself for taking this time to practice today.
