Hello and welcome to this Vipassana body scanning meditation.
This particular meditation is going to follow the style of Guenka Ji and it will be around 30 minutes.
Sit in a stable upright position and keep your back straight but not stiff.
And close your eyes gently.
Place your hands comfortably on your lap.
Become aware of the fact that you are sitting here.
You have nowhere else to go right now.
We are here to observe rather than control the present moment.
Bring your attention to your breath.
Observe the natural flow of air entering and leaving the nostrils.
Notice where you feel it most clearly.
The tip of the nose,
The upper lip or inside the nostrils.
Do not control the breath.
Allow it to be as it is.
The mind will wander.
When you notice it's wandered,
Simply recognize it and bring it back to the breath.
No judgment,
No frustration.
Every time you return,
You strengthen your awareness.
Now narrow your attention further.
Observe the subtle sensation of air touching the skin inside the nostrils or the temperature difference between the in-breath and the out-breath.
Remain aware moment to moment.
Now we expand awareness from the breath to the entire body.
We will observe systematically,
Part by part.
Start at the top of the head.
Notice any sensation.
Tingling,
Warmth,
Coolness,
Heaviness,
Lightness or perhaps no sensation at all.
Do not imagine sensations.
Observe only what is there.
Move slowly down to the forehead.
Observe sensations there.
Then the eyes and the area around the eyes.
And the cheeks.
The nose.
The lips.
The chin.
Ears.
Notice sensations as they are.
Pleasant,
Unpleasant or neutral.
Continue to the neck.
Pause here for a few moments,
Simply observing.
From the neck,
Move to the shoulders.
Observe sensations in both shoulders.
From the shoulders,
Move down the right arm.
Upper arm.
Elbow.
Wrist.
Hand.
And each finger.
Then return to the shoulder and move down the left arm in the same way.
Bring attention to the chest.
Observe the rise and fall with the breath.
Notice any sensations in the chest.
Pressure.
Movement,
Vibration or stillness.
Move to the upper back.
Then the mid-back.
Then the low back.
Observing without reacting.
Bring attention to the abdomen.
Notice any movement from the breath.
Any sensations of warmth,
Coolness,
Tightness or relaxation.
Move to the hips.
Observing sensations in the hips.
Observing sensations in this large area.
Then the right leg.
Thigh.
Ankle.
And toes.
Return to the hips and scan down the left leg in the same way.
If at any point you encounter an area with no clear sensation,
Simply note neutral and move on.
Now we begin moving attention through the body in a continuous flow.
From head to feet,
Then feet to head.
Move slowly,
Part by part,
Without stopping too long.
If you notice a pleasant sensation,
Observe it without clinging.
And if you notice an unpleasant sensation,
Observe it without pushing it away.
Remain equanimous,
Balanced in the face of whatever arises.
Sensations are impermanent.
They arise and stay for some time and then they pass away.
That is their very nature.
Continue scanning.
With each sweep,
Notice how sensations are always changing.
No sensation is permanent.
When you experience this directly,
Even in a small way,
It reduces the habit of reacting with craving or aversion.
We are simply training the mind to observe with awareness and equanimity.
Now allow the scanning to come to a natural end.
Bring your attention back to the breath for a few moments.
Notice the flow of air entering and leaving the nostrils.
Gradually expand awareness to the whole body sitting here.
Notice the posture,
The points of contact and the space around you.
And when you're ready,
Open your eyes slowly.
And end the sitting with a quiet acknowledgement of your effort and patience.
See you next time.
Namaste.
