So let's just take three deep breaths together,
Using these deep breaths to support falling into the ground just a little bit more fully.
So with each in-breath inviting the whole of the body to expand into space,
And with each out-breath softening into the ground and into the stillness there.
And in the spirit of the radical embrace,
Just taking a moment to appreciate whatever's here,
Sensations,
Thoughts,
Emotions,
And just welcoming all of it.
So creating enough space for it all to be here as it is at the start of this body skin.
For a few breaths here,
I'm just going to invite us to feel into the whole back plane of the body,
From head to heels,
The whole back plane of the body.
And no matter what posture you're in,
Just feeling the support at the back.
And maybe inviting just another five,
10% of letting go into that support.
The whole back plane of the body supported by the ground,
Or the chair,
Or the bed.
And there's an invitation to just bring your attention right to the very top of the head,
Noticing any sensations here.
Feeling sensations at the side of the head,
The whole area around the ears,
And the back of the head.
Coming aware of sensations in the forehead,
The eyebrows,
Noticing what's here,
Eyelids,
Eyeballs and eye sockets.
Feeling sensations in the cheeks and the lips.
You might notice sensations of air coming and going as you breathe around the nostrils,
In the sinuses.
Becoming aware of sensations in the whole inner cavity of the mouth and the tongue.
Sensations here.
And the jaw and the chin.
And now I invite you to bring awareness to sensations in the neck and throat.
Becoming aware of the shoulders,
The left upper arm,
The left lower arm.
Noticing what you can feel in the left wrist,
The back of the left hand.
Feeling sensations in the palm of the left hand,
The left thumb.
Sensations in the left index finger,
The left middle finger,
The left ring finger and the pinky finger.
Sensations here.
And then becoming aware of sensations in the whole of the left arm,
Its wrist,
Hand and fingers.
All of the left arm full of sensations.
Inviting awareness now to go into the right upper arm.
What can be felt here?
The right lower arm.
Sensing into the right wrist,
The back of the right hand.
Feeling sensations in the right palm,
The thumb of the right hand,
The right index finger,
The middle finger.
Sensing the right ring finger and the little finger.
Sensations here.
Inviting you now to become aware of the whole of the right arm,
Its wrist,
Hand and fingers.
Feeling the aliveness of the whole of the right arm.
Sensations.
Coming into the upper back now.
Feeling any sensations here across the whole of the upper back.
Moving down into the middle back and the lower back.
Noticing any sensations in the upper chest.
I notice movement of the breath here.
The middle of the torso where you've got the central diaphragm,
Solar plexus and the abdomen.
Sensations here in the belly.
And for a few breaths now,
Just becoming aware of the whole of the upper body.
Sensations coming and going as you breathe in the whole of the upper body,
Head,
Neck,
Arms,
Torso.
Now I invite you to become aware of the hips,
The pelvis and the buttocks.
Sensations here.
Noticing anything that can be felt in the upper left leg,
The thigh.
And the lower left leg.
Sensations here.
And becoming aware of the left ankle.
The top of the left foot.
The sole of the left foot.
And the toes.
Sensations here.
For a few breaths now,
Aware of the whole of the left leg,
Its ankle,
Feet and toes.
Countless sensations coming and going in awareness here in the whole of the left leg.
Coming now into the upper right leg.
Noticing any sensations in the right knee.
Feeling what can be felt in the lower right leg.
The right ankle.
The top of the right foot.
Noticing sensations in the sole of the foot.
And the toes.
And then becoming aware of the whole of the right leg,
Its ankle,
Feet and toes.
The whole of the right leg.
Sensations here.
Now I invite you to become aware of the whole of the lower body.
Hips,
Buttocks,
Pelvis,
Legs,
Feet,
Toes.
The whole of the bottom half of the body.
The lower body full of sensation.
And then becoming aware of the whole upper body.
Sensations here.
And then aware of the whole upper body and lower body together.
The whole body full of sensations.
Upper body,
Lower body together.
A sensation.
Becoming aware now of the whole right side of the body from head to toe.
The whole of the right side.
Feeling sensations here.
And then becoming aware of the whole left side of the body.
From toe to head.
The whole length of the left side.
Noticing sensations here.
And then becoming aware of the whole left and the whole right side together.
The left and right side together as sensations.
Noticing the whole back plane of the body against the ground or the chair.
The whole back plane.
Sensations here.
And then becoming aware of the whole front plane of the body.
Front of the body full of sensation.
And then becoming aware of the whole back plane of the body and the whole front plane of the body together.
Back and front of the body full of sensations together.
Now I want to invite you to just notice anywhere in your body that feels warm or even hot.
Place where there's warmth or heat in the body.
Noticing those sensations.
Warmth and heat.
And then going to somewhere in the body that's cool or even cold.
Noticing sensations here of coolness or cold.
The warmth and the coolness together.
Hot and cold together as sensations.
And then once again becoming aware of the whole body.
Lower half,
Upper half,
Left and right sides,
Front and back.
The whole length of the body,
The whole width of the body,
The whole depth of the body.
Turning into the whole body breathing.
Sensitive to the body breathing in.
Sensitive to the body breathing out.
Feeling sensations across the whole body as we breathe.
The whole body breathing.
Sensations here.
Sensitive to the whole body breathing in.
Sensitive to the whole body breathing out.
Whole body,
The whole sensational living breathing body full of sensations.
Feeling sensations here.
So I'm going to guide for the next couple of minutes,
Just leave you to continue to explore sensations in the body.
As you breathe.
Just a few minutes here.
Breathing with sensations.
So in a minute or so,
I'll ring a bell to mark the end of this body scan.
And the invitation at that point,
If you're laying down is to just very gently roll over onto one side and take a few breaths there before coming up to sitting.
And then just doing any movements,
Stretches,
Rotations,
Caresses,
Rubbing,
Scratching,
Itching,
Whatever you need to do to support the body to come out of the meditation from there.
