Welcome.
We will be doing a body scan meditation.
Moving from the top of the head all the way through the body,
Observing sensation,
Whatever that sensation may be,
From light to heavy,
Positive to negative,
Somewhere in between to nothing at all.
Observing sensation without judgment.
Let's begin.
Bringing awareness to the top of the head,
Observing sensation without judgment,
Whatever that sensation is in this moment,
Moving from the top of the head to the back of the head,
Through all the pores of the scalp and your hair.
You may feel a slight coolness in the air or warmth.
There may be no sensation at all.
Observing sensation without judgment.
Bringing awareness to the forehead,
Noticing is there tingling,
Sensation,
Again,
The coolness or the warmth,
Whatever that sensation is,
Observing sensation without judgment.
Moving to the eyebrows,
In between the eyes,
Moving into the eyes,
The eyelashes,
Noticing and feeling if the eyes flutter.
Maybe just take a moment,
Acknowledging that,
Or there is softness in the eyes.
Observing,
Knowing,
Whatever sensation it is,
It too will pass.
Moving from the eyes to your cheekbones,
The right and the left,
Observing sensation in the nose,
Feeling the inhalation of the breath into the nostril,
Feeling the exhalation of the breath out of the nose,
Noticing the coolness as the breath enters and how our body warms the air as it exits through the nose.
Observing sensation without judgment,
Bringing awareness to your lips,
The inside of your mouth,
Your teeth,
Your gums,
Your tongue,
Allowing for there to be space between the teeth.
Let the tongue rest on the floor of the mouth,
Allowing for it to relax.
Whatever the sensation is,
You're just observing.
Bring awareness to your jaw and your chin,
And then let's come back up to your right ear,
Hearing whatever it is that is around you,
Observing without judgment.
Moving from the right ear through to the left,
Feeling sensation,
Hearing sensation and sounds,
Observing without judgment.
Moving into the front of the neck,
Your throat,
Feeling the throat,
Asking how does it feel,
Noticing the sensations.
It could be comfort,
Tightness,
Scratchy,
Sore,
Ease,
Observing sensation without judgment.
And I encourage you to stay and focus on the areas that is being verbalized and try not to move forward into other parts of the area.
Bring awareness to the back of the neck,
Observing sensation,
Bringing awareness to the upper back.
The sensation may be tightness,
Feeling the weight of the world of life on the shoulders,
Tension,
Discomfort,
Neutrality to no sensation,
Warmth,
Coolness,
Light,
Heavy,
Balance.
Whatever that sensation is for you,
You're checking in,
Taking this time to check in with yourself,
Observing sensation without judgment.
Bring awareness to your middle back,
Middle of the back.
Bring awareness to your lower back,
Observing sensation of the lower back.
What is that sensation for you?
Observing and knowing.
Whatever that sensation is,
It comes and it goes.
Similar to a cloud in the sky,
You can see it move,
It changes,
It disappears,
But then a new cloud forms.
Observing sensation without judgment.
Bring awareness to your chest,
Just under the collarbone.
We're now in the front body,
Observing sensation in the chest,
The heart.
Can you feel the heart beating?
Can you feel the breath enter through the nostril into your lungs?
Feeling the sensation,
Observing without judgment.
Bringing awareness to your torso,
The solar plexus,
Your organs,
Observing sensation without judgment.
Let's bring the awareness back up to our right shoulder,
The shoulder head,
Moving into the right bicep and the right tricep.
Observe sensation or no sensation,
Tingling,
Numbness,
Coolness,
Warmth,
Tightness,
Ease,
Moving into the right elbow,
Into your right forearm,
Down the right wrist,
Into the right palm,
And out through all the digits of your right fingers,
Observing sensation without judgment.
Bringing awareness to your left shoulder,
Your left bicep,
And your left tricep,
Down into your left elbow,
Your left forearm,
Into the left wrist,
Into the left palm,
And out through all the digits of your left fingers,
Releasing,
Letting go what no longer serves you,
Observing sensation without judgment.
Bringing awareness to your hips,
The pelvic floor,
Feeling the weight of the body as you sit or lay down,
Observing that sensation,
Whatever it may be for you,
Without judgment,
Moving into your right hip,
Down the right thigh,
Your hamstrings,
Your quads,
Into the right kneecap,
The patella,
Into the right calf,
Down to the right ankle,
The right heel,
The arch of the right foot,
And out through all the digits of the right toes,
Observing sensation without judgment.
Bringing awareness to your left hip,
Paying a little attention here,
Are the hips balanced?
If not,
Can you feel what side may be higher or shifted forward and back?
Observing within your own body,
Checking in how does it feel between the left and the right side,
Observing sensation without judgment,
Moving down to the right thigh,
The quad and the hamstring of the left side,
Left side of the leg,
Moving down to your left kneecap,
Your left knee into the lower part of your left leg,
Down into the left ankle,
Into the heel of the left foot,
Into the arch of that left foot,
And out through all the toes of your left feet,
Releasing what no longer serves you.
Observing sensation without judgment,
Bringing awareness to your whole body,
From the top of the head all the way down through the body into the feet,
Checking in and feeling,
Is there a part of the body where the sensation is loudest?
For most of us,
The loudest sensation would be your foot fell asleep,
And it's numb.
As you move,
That sensation of the tingling,
Almost like little needles in the foot,
Maybe your lower back is talking to you and not in a great way.
Wherever that spot is in your body that needs more attention,
Let's bring awareness to that spot.
Whatever that loud sensation is for you,
You're observing without judgment.
You're just noticing what that is.
And now I want you to direct your breath into that area.
As you inhale,
Focusing the breath into that part of the body,
Feeling and knowing that your breath can move into that area.
As you inhale in,
You're bringing in new,
Fresh breath,
New oxygen,
Energy into the body.
It's rejuvenating.
And as you exhale,
You're releasing the breath.
You're releasing what no longer serves the body.
So inhaling,
Bring in new,
Fresh breath.
Exhaling,
Release and relax.
Inhaling,
New energy,
New breath.
Exhaling,
Releasing,
Letting go.
Inhale,
New,
Fresh breath.
Exhale,
Relax,
Relax,
Relax.
Observing sensation without judgment.
Thank you for joining me on the Body Scan meditation.
