The body scan.
We begin by taking five deep breaths.
And then allowing the breath to flow naturally.
Being aware of the point of contact between the body and the surface that sustains it on the level of the feet and the floor,
On the level of the thighs,
The buttocks and the chair.
Being aware of the posture of the back,
Straight but not stiff.
Relaxing arms,
Hands,
Shoulders,
The neck.
And if possible,
Softening the face,
The mouth,
The eyes.
Connecting with this moment.
Preparing the body to be still and the mind to be focused on sensations.
Again moving the attention alone on the body,
Passing the chest area,
Abdominal area,
Pelvic area,
Going down both legs,
Passing the knees,
Ankles and resting the attention on the toes of both feet.
Investigating as best you can this part of the body.
Noticing what sensations are here.
Maybe heat,
Maybe cold.
Maybe sensations of clothing touching the skin.
Moving the attention to the sole of both feet and exploring all the area between toes and heels.
Sensation or absence of sensation simply remaining with the present experience.
Moving the attention to the upper part of both feet and exploring all the area between toes and ankles.
Every time the mind wanders,
Gets distracted with thoughts or sounds,
We notice and gently,
Firmly bring the attention back to the body.
Letting go of both feet and moving the attention to the ankles.
Sharing the left and right ankle as best you can.
Letting go of the ankles and moving the attention to the lower part of both legs.
Exploring part by part all the area between ankles and knees.
Anywhere of sensations at the surface,
Level of the skin,
Maybe clothing touching the skin,
Or at a deeper level.
All muscles,
Tendons,
Maybe tension,
Vibration,
Simply exploring with curiosity.
Moving the attention to both knees.
And every time the mind wanders,
Which will tend to happen,
We notice and gently,
Firmly bring the attention back to the body,
To sensations.
Letting go of both knees and moving the attention to both thighs,
Exploring all the area between knees and the hip bones,
Left and right hip bone.
Getting aware of sensations as they emerge,
Stay for a while and then disappear the soul.
Letting go of both legs and moving the attention to the pelvic area.
Moving the attention to the lower back area.
Seems of heat,
Of cold,
Of tension,
Pressure,
Simply observing without interfering,
Without reacting.
Moving the attention to the abdominal area.
Maybe noticing sensations as the abdomen rises and falls of each breath.
Moving the attention to the arabic chest.
Again,
Maybe possible to feel sensations and consequence of breath.
Moving the attention to the upper back area.
Keeping the mind focused,
Curious,
Observing sensations in this part of the body.
Moving the attention to both shoulders.
Moving the attention along the arms and exploring all the area between shoulders and elbows.
Getting aware of sensations as they emerge,
Stay for a while and then disappear the soul.
Moving the attention to both elbows.
Moving the attention and exploring all the area between elbows and wrists.
Moving the attention to both wrists.
Moving the attention to the palm of each hand.
To the fingers of each hand.
To the back of each hand.
And letting go of both hands,
Moving the attention up the arms,
Pressing elbows,
Shoulders,
And resting attention on the air at the neck,
Exploring the back of the neck,
The sides,
The interior part of the neck,
The throat.
Moving the attention to the jaw and exploring the left side,
The right side,
The chin.
Moving the attention to the air of the mouth,
Around the mouth,
The lips,
Inside the mouth,
On the level of the tongue,
The teeth.
Moving the attention to the air of the cheeks.
Moving the attention to the air of the nose,
Inside the nose,
Around the nostrils.
Moving the attention to the air of the eyes.
Moving the attention to the eyebrows and the forehead.
Moving the attention to the ears.
And moving the attention to the back of the head,
The scalp,
The hair.
And letting go of the head and face,
And noticing how the body feels right now,
From the feet to the top of the head.
Is it tense,
Is it relaxed?
And noticing how the mind feels right now.
Is it calm or agitated,
Few thoughts or a lot of thoughts?
And from here,
Expanding the focus of attention to sounds.
Sounds near and sounds far.
Things are these senses.
