Body Scan Meditation

So now if we can find a comfortable posture,

So again we try to be upright,

The back is relatively straight or a little relaxed if we can.

When we sit in meditation,

Let it be on the chair,

On the floor and then if you sit on a chair and if you can I would recommend to sit like I do in the middle of the chair but of course if you need to sit at the back of the chair with a cushion that is fine too but try to keep relatively upright,

Shoulder relaxed,

Eyes closed or half closed and when we sit in meditation we're trying to sit as stable as grounded as a mountain but also as vast,

As open as the ocean.

And then we bring our attention to the head,

Just being mindful of that part of the body,

The scalp,

Inside the head,

The air,

The contact of the air on the face.

So being aware of any sensation in that part of the body without grasping or rejecting any sensations.

Now gently bringing the attention to the neck and the shoulders,

Just being aware of the contact of the clothes on the body.

Now being mindful of the arms and the hands,

Being aware of the contact,

The sensation of contact of the hands on each other or on the sides.

Now gently bringing the attention to the shoulders,

Just being mindful of the contact of the hands on the body.

Now bringing our attention to the torso,

The chest,

The belly,

Being aware,

Mindful of sensation in that part of the body and noticing how sensation arises and passes away.

Now gently bringing the attention to the chest,

The chest,

The belly,

The chest,

The chest,

The belly,

The chest.

Now being mindful of the back,

Being aware of sensations in that part of the body,

And if there is a strong sensation going inside it and experiencing if it changes within itself.

Now being aware of the pelvic area and noticing sensations arising and passing away,

Changing within themselves.

Now being aware of the pelvic area and noticing sensations arising and passing away,

Changing within themselves.

Now being mindful of the buttocks and be aware of the sensation of contact of the buttocks on the chair or the cushion.

Now being mindful of the buttocks and be aware of the sensation of contact of the buttocks on the chair or the cushion.

Now being mindful of the buttocks and be aware of the sensation of contact of the buttocks Now being mindful of the upper parts of the legs and the knees,

Being aware of any sensations in this part of the body without grasping or rejecting.

Now being mindful of the lower body and the lower body.

Throughout this mindfulness of the body,

The body is in the foreground,

Anchoring in the body,

Looking deeply into the changing nature of sensations.

And at the same time in the background there are sounds,

Thoughts,

Feelings and say feelings arising and passing away.

We let them do that.

As we come back again and again to the foreground,

To the body,

Right now,

The upper parts of the legs and the knees.

Now being mindful of the lower parts of the legs and the feet.

Being mindful of the lower parts of the legs and the feet.

Noticing if there are any strong sensations.

Noticing how they arise and pass away.

How they continue,

How they change within themselves.

Now being mindful of the lower body and the lower body.

Now being mindful of the lower body and the lower body.

Now being mindful of the whole body.

Just sitting here right now.

Just sitting here right now.

Just sitting here right now.

Just sitting here right now.

Just sitting here right now.

As we are aware of the body right now,

We might have some repetitive thoughts.

Again,

We can take them up later.

Can we choose now to come back to the body?

Sitting here.

Can we keep the focus,

The anchor?

Can we keep the body in the foreground?

Can we feel our feet on the earth,

On the floor?

Our legs sitting on the floor,

Feeling the floor?

Can we be grounded in our body?

Can we inhabit our body fully in its own experience?

And within a wide open awareness,

Where thoughts sound,

Feelings arise and pass away.

But grounding in the body,

Feeling our feet,

Feeling our buttocks,

The sensation of contact,

Feeling the hands on each other,

Feeling the claws on the skin.

Maybe feeling a sensation in the back.

And we might have relaxed around it through this exercise.

So thank you for paying attention and joining me in this guided meditation,

This mindfulness of the body,

This body sweeping,

Grounding in the body.