This is a guided body scan meditation.
You can practice this meditation sitting,
Lying down,
Standing or walking.
Come into a comfortable position.
Make sure your back is straight and your neck is long.
Letting your hands relax and fall to your side or rest them on your abdomen.
Eyes closed or half open resting down with a soft gaze.
Mouth closed and your tongue resting against the roof of your mouth.
Breathing through your nose if you can or your mouth if you need to.
Feel the contact of your body with the floor or the chair or cushion.
Have a sense of the whole body.
The body is our home.
We are not trying to get anywhere or achieve anything.
We just want to spend some time at home in our body.
Allow yourself to feel the sensations of the breath at the lowest point in your body where you can feel the effortless rising and falling of the breath.
You may feel it in your chest or even in your abdomen.
We are not trying to change or control the breath.
Just follow closely the sensations of breathing,
The stretching and sinking with every in-breath and out-breath.
It's normal to get distracted by sounds or thoughts.
When you notice you're distracted just gently bring your awareness back to the breath.
Now we are going to move the same focused awareness to the top of the head.
Just becoming aware of what you can feel at the top of your head.
The pressure,
Tingling,
Itching,
Pain or you may feel nothing at all and that's okay too.
You are not trying to make something happen.
You are not trying to change anything.
You are just feeling everything as it is.
Now bring your awareness to your forehead.
What sensations can you feel?
Any contraction or tension in the forehead?
Try not to judge what you feel.
Just notice it and be with it.
And now to the right eye.
The left eye.
The nose.
The mouth,
Lips and tongue.
The chin.
The right jaw.
The right ear.
The left jaw.
The left ear.
The back of the head and neck.
The front of the neck and your throat.
You are not doing anything,
Not changing anything.
Just being aware.
Now moving your awareness to the right shoulder.
The right upper arm.
The right lower arm.
Your hand at the front and back.
Maybe you feel some tingling or restlessness in your hand.
Your thumb.
And your other fingers,
One by one.
Now moving your awareness to the left shoulder.
The left upper arm.
The left lower arm.
Your left hand at the front and back.
Your thumb.
And your other fingers,
One by one.
It's normal to get distracted by sounds,
Thoughts or feelings.
Maybe you feel you want to hurry up or feelings of boredom and restlessness may come up.
If you notice any feelings or thoughts,
That's perfectly fine.
Try not to get lost in them or to judge yourself.
Just gently bring your awareness back to the body.
Now moving your awareness to the upper back.
The lower back.
Maybe you feel some tension.
Just feel it as it is.
Now to the chest.
What sensations are there?
Any heaviness or pressure in the chest?
Maybe you can even feel your heart beat.
If you can't,
That's perfectly fine.
Down to the abdomen,
Feeling the rising and falling as you breathe in and breathe out.
Down to the hips and pelvis area.
Notice the contact of your sit bones with the floor or the chair or cushion.
Now moving your awareness to the right thigh.
What sensations can you feel in this area?
Maybe you feel the contact of the clothes on your skin or the surface beneath you.
The right knee.
The right lower leg.
The right ankle and heel.
The foot at the top and bottom.
Seeing any contact with the floor,
Maybe any tingling or restlessness in the foot.
And now the toes.
Now moving your awareness to the left thigh.
What sensations can you feel here?
The left knee.
The left lower leg.
The left ankle and heel.
The foot at the top and bottom.
And the toes.
Now hold your body as a whole in awareness,
Allowing the whole body to be just as it is.
If any part of your body draws your attention,
Maybe feeling some tension,
Stress or discomfort in a certain area of the body,
Then feel it fully,
Stay with it with gentleness and curiosity until the sensations change or stop calling your attention,
Then come back to the feeling of your body as a whole.
Now moving your awareness to the left knee.
You are not trying to change anything or make anything go away.
Be patient.
The changes come when they're ready.
And even if they don't come,
That's fine too.
Just feel everything as it is.
Now moving your awareness to the left knee.
If you get distracted by sounds or thoughts,
Just let them go and gently bring your awareness back to the body.
Now.
Now returning your attention to your breath,
To the effortless rising and falling of the breath at the lowest point you can feel it,
In your chest or abdomen.
Reconnecting yourself to realize thatrik.
Resting here,
Moment by moment,
Embracing your body and your breath in awareness.
Without trying to change anything,
Just be with it as it is for the last part of the meditation.
Resting here,
Moment by moment,
Embracing your body and your breath in awareness.
Resting here,
Moment by moment,
Embracing your body and your breath in awareness.
In a few moments,
I will ring the bell to bring this meditation to an end.
When the bell sound ends,
Start gently moving your fingers and toes,
And when you feel ready,
Open your eyes and allow your body a really good deep stretch.
Resting here,
Moment by moment,
Embracing your body and your breath in awareness.
