So before we begin the body scan I invite you to get into a comfortable position either seated or lying down.
If you do lie down it can be quite nice to elevate your legs on maybe a few pillows or on a chair.
We'll be practicing this for roughly 15 minutes.
It's up to you if you decide to close your eyes or lower your gaze.
So just take a couple of moments to settle into your position.
Taking a few deep breaths in and out.
Feeling yourself relaxing into your body further with each exhale.
Listening to the sound of my voice and knowing I'm with you in any moments of silence.
Now feeling into your body lying or sitting here.
Feeling into the areas of contact at this moment.
Where the feet are touching the ground or chair or bed.
The legs,
Your back,
The arms,
The head.
Perhaps also noticing your breath entering and leaving your body.
The intention of the body scan is to be present with our body without wanting anything at all.
Our goal is to be checking in with each area of the body in a non-judgmental way.
We simply feel what is there to feel without any need to stir up sensations by moving the body.
And you will notice that there are a number of areas in the body that you might not be able to feel at all.
And that is normal and okay.
Just check into these areas as though you could feel something.
Starting with the feet.
Feeling into both feet right now.
Sensing the areas where your feet are touching surface.
Maybe feeling your toes or not.
Maybe feeling temperature or tingling.
Now moving the attention to your ankles and lower legs.
What is here to feel if anything is happening?
Nothing at all.
Pressure of your calves against whichever surface you're resting on.
Perhaps the feeling of fabric against your skin.
And if you notice that your attention is suddenly somewhere else,
Just gently and without judging returning it to your legs.
If you find it helpful,
You can imagine that you are breathing into your lower legs.
As if your attention could ride on your breath.
Now letting go of the lower legs and moving your attention to the knees and thighs.
What is here to feel?
Again,
Maybe pressure,
Temperature or the position of your legs.
Or perhaps nothing at all.
Now letting go of the thighs and moving your attention to the lower trunk.
The pelvis and the belly up to the belly button.
Noticing any sensation in this area.
Maybe feeling the breath in the lower body or not.
And then letting go and now feeling into the upper torso,
The stomach area,
The chest.
Feeling the sensations of the breath here with each inhale and each exhale.
Feeling the spine against the floor or chair or up straight.
Adjusting your attention to whatever surface you're rested on.
Noticing any sensations that are here or absence of sensations.
Feeling your hands.
From here,
Moving your attention into the hands.
Feeling your hands.
Maybe noticing how well you can feel your hands without having to see them.
Feeling the individual fingers.
Feeling the position of your hands.
When you're ready,
Moving your attention to the wrists and forearms now.
Noticing what is there to feel.
Touch.
Pressure.
Warmth.
Now moving the attention to your elbows and upper arms.
Noticing any sensations here.
And if your mind wanders off,
Just bringing it back to wherever you are.
Just starting again.
From here,
Moving the attention to your shoulders.
The back of your neck.
To your head.
Feeling into your jaw.
Feeling into your face.
What does your face feel like?
Can you relax your mouth a little bit more?
Your nose.
Cheeks.
Eyes.
Forehead.
Your entire face.
Now opening awareness to include the entire body again.
Lying or sitting here.
Being alive.
Breathing.
If you like,
Imagining yourself breathing from the crown of your head all the way down into your toes and up and out again.
Noticing all the sensations of the body and allowing them to be just as they are in this moment.
When you're ready,
Allowing some movement to your body.
Maybe wiggling your fingers and toes.
Circling your wrists or your ankles.
Stretching your body in any way it feels good.
And in your own time,
Slowly opening your eyes and taking a moment to reflect on your experience.
Thank you for joining us.
