Hello this is Ryan and welcome to the 10-minute body scan.
During this meditation we will systematically bring our attention through each part of the body.
One of the benefits of this meditation is that you can bring attention into the present moment as you do this.
Furthermore you can also begin to notice how emotions manifest in your body as sometimes your mind will wander away to other things and when you bring your attention back you might notice what's going on inside your body at that time.
You can do this meditation in any posture and you can even do it while you're on the go.
However if you'd like to be more relaxed you may choose to lie down.
Let's begin this meditation by bringing our attention to the abdomen,
Noticing how the abdomen moves with each breath.
Inhaling the abdomen expands,
Exhaling it contracts,
And as you feel ready bring your attention down the left side of the body all the way down into the left foot and the left toes.
Seeing if you can notice your toes individually.
Notice the sole of the left foot,
The heel,
The ankle,
The top of the left foot,
And expanding awareness into the left lower leg,
The shin,
The calf muscle,
And continuing to expand into the knee.
Noticing the kneecap,
The back of the knee,
The sides of the knee.
Noticing the thigh,
The muscles,
The skin,
The inner thigh,
The outer thigh,
And then bringing the attention into the left hip.
Going across the pelvis to the right hip and down the right leg all the way out to the toes.
The toes of the right foot,
The sole of the right foot,
The heel,
The ankle,
The top of the foot.
Noticing as well now the right shin,
The right calf muscle,
And expanding awareness farther into the right knee.
Noticing the right kneecap,
The back of the right knee,
The sides of the knee,
And now the right thigh.
Feeling the inner thigh and outer thigh,
The muscles in the front and the back,
And now bringing attention into the right hip,
To the right buttock.
Noticing the tailbone,
The left buttock,
And then to the front of the pelvis,
The pelvic bowl region,
The genitals,
The perineum,
The anal region,
And then coming back to the tailbone.
Slowly moving up the tailbone to the sacrum,
To the lower vertebrae.
Noticing the muscles of the lower back as we continue going up the spine.
Feeling the ribs as we get into the upper back.
Noticing the shoulder blades and then moving around to the front of the body.
Noticing the abdomen where we started.
Still moving.
Still breathing.
Expanding and contracting.
Maybe now also noticing the internal organs,
The intestines,
The rest of the digestive system.
What can you feel there?
And now expanding awareness into the chest.
Noticing the ribs,
The heart,
And also feeling the sides of the body.
What do you feel here?
And now taking attention to the left shoulder and bringing the attention down to the left hand,
To the fingers of the left hand,
To the left palm,
To the back of the left hand,
To the left wrist,
Left forearm,
The left elbow,
The front side of the left elbow,
The left upper arm,
Biceps and triceps,
The left shoulder,
The left armpit.
And now bringing awareness across the shoulders to the right shoulder and down the right arm,
Coming to the right hand and the right fingers.
Noticing all the fingers,
The palm of the hand,
The back of the hand,
The right wrist,
The right forearm,
The right elbow,
The front side of the right elbow,
The right upper arm,
The biceps and triceps,
Inside of the right arm,
The outside,
The right shoulder,
The right armpit.
And now where the shoulders come together,
The neck.
Noticing the vertebrae going up,
Up into the base of the skull,
Feeling the muscles in the back of the neck,
Around to the front of the neck,
Noticing that softer tissue,
The throat,
The larynx,
Maybe feeling air moving through the larynx as you breathe.
And now moving awareness into the face,
Starting with the chin and the jaw.
What do you feel here?
How about the mouth,
The lips,
The teeth,
The gums,
The tongue?
And then moving upwards to the nose,
Feeling the air moving in and out of the nostrils as you breathe,
Feeling the cheeks,
The ears,
And then back towards the eyes and the muscles around the eyes,
The eyelids,
And the eyebrows,
The forehead,
The temples.
And so now slowly moving towards the scalp,
Observing the crown of the head as well,
And the back of the head,
Noticing the skull,
And maybe even seeing if you can put your attention inside your skull,
Into the brain.
And so here we are in this body,
Seeing if now you can bring your awareness to the body as a whole,
Complete from head to toe,
Noticing any and all sensations that you may be feeling right now.
Congratulations,
You've made it through the 10-minute body scan.
Intending to do practices like this can help bring more mindfulness,
More present-moment awareness,
More mental and physical health to your life.
So perhaps continuing to intend to do practices like this regularly.
I'll close practice with three rings of the bell.
