Hello and welcome to another audio contemplation guided by Leo Maceo.
I'm an art psychotherapist and a mindfulness practitioner and educator.
This is a very basic and very short body scan or house scanning as I call it,
Where we gradually we will let our awareness open some doors inside our house,
Inside our body.
We will do this with gentleness and kindness.
The key here is to experience the feel of each room where we are going into without making any sort of judgment,
But feeling the room,
The body,
Every part of the body as it is,
Feeling what is there,
If anything at all.
You may do this exercise either sitting or lying down.
Relax and make yourself comfortable in your usual position.
When you are ready,
Gently close your eyes as it will facilitate the whole experience.
Let's begin by taking three gentle and slow breaths,
Feeling the air coming in and gently going out of the body.
Try to locate where your anchor is,
That spot where you come back to when your mind drifts off.
So,
Breathe in,
Feeling the air come into your body and breathe out,
Feeling the air going out of your body.
Breathe in,
Feeling the movement of the body and breathe out,
Feeling the movement of the body.
One second,
Breathe in and breathe out,
Relaxing the mind,
Relaxing the body.
Okay,
The first room,
The first part of the body you will scan from the inside out is the room where your feet are.
So,
Move your attention now to your feet.
Is there anything present here,
Any tactile sensation you can feel in your feet right now?
They may be tingling,
Vibrating,
Pulsating.
There may be a sensation of coolness or warmth,
What can you feel here?
Try to feel the surface where your feet rest upon,
The contact of the fabric,
The floor,
I guess then.
Breathe in and breathe out.
Move up your awareness now to your legs,
Both legs.
What are you experiencing here,
Any felt sensation?
What can you feel in your legs right now?
It's fine if nothing is happening here.
Breathe in and breathe out,
Investigating this room in your house where your legs are.
Just above this room you will find,
Of course,
Another room where our belly,
Our tummy is.
What kind of tactile sensation do you feel here,
If at all?
Hold on to your breath and try to feel the movement of the breath in your belly,
In your abdomen.
Breathe in,
Breathe out.
Feel the movement of your belly rising and falling.
Breathe in,
Feel the movement of the belly rising and breathe out,
Feel the movement of your belly falling.
Right up in the next room you'll find a chest.
Try to feel the movement of your chest expanding as you breathe in and relaxing as you breathe out to release the air.
Breathe in again,
Feel the movement of your chest expanding and relaxing as you release all the air out.
Move down to the arms,
Hands,
Both hands.
Any tactile sensation here?
Tingling?
You may feel a sensation of coolness,
Warmth.
Or you may feel a vibrating sensation,
Tingling in the hands.
Back up to your shoulders now,
Breathe in and out,
Relaxing any tension you may feel here.
Move up and try to feel any tactile sensation in your neck,
Around your neck,
Your head,
Your face,
The whole head.
And now try to feel your whole body,
Your whole house.
Breathe in,
Breathe out.
Any tactile sensation in your whole house,
Your whole body.
Breathe in,
Breathe out.
Your whole body relaxing.
Your whole body relaxing.
Your mind relaxing,
Relaxing,
Relaxing,
Relaxing.
This exercise is now complete.
You may now come out of this meditation by making some gentle and slow movements with your feet,
Arms,
Shoulders,
Head,
And when you feel ready blink your eyes open.
Again,
It has been a pleasure to be here with you.
Thank you for letting me guide you.
You take care.
