This practice will begin and end with a bell.
When you hear the bell,
Allow your attention to completely focus on the sound of the bell until you can no longer hear it.
Begin by lying down or sitting in a comfortable position.
This exercise may also be done while standing if you prefer.
Allow your hands to rest loosely at your sides or in your lap.
Allow your eyes to close if that feels comfortable for you.
If you prefer to keep your eyes open,
Soften your gaze and allow the muscles around your eyes to relax.
Bring your attention to your breath.
Notice the breath moving in and out of your body.
Allow yourself to inhale more deeply and to slow the pace of your breathing.
Take several deep,
Slow breaths.
Shift your attention to your feet.
You might wiggle your toes slightly.
Notice the sensations throughout your feet,
The tips of your toes,
The top of your foot,
The sole of your foot,
Your heel.
You might notice tingling sensations or a sense of temperature,
Warm or cool.
Allow the sensations in your feet to be just as they are.
Gradually move your attention up to your lower legs.
Notice the sensations in your ankles,
Your shins,
And your calf muscles.
You might notice sensations that occur on the surface of your skin and you might notice sensations that are deep in your muscles.
Allow the sensations to be as they are,
Simply noticing and breathing.
Continue to move your focus up your legs.
Notice the sensations in your knees and thighs.
Allow your attention to scan the top and bottom of your knee.
Notice the sensations in the front of your thighs and the back of your hamstrings.
You may be able to feel the sensation of clothing against your skin.
Breathe deeply and allow the sensations in your upper legs to be just as they are.
Slowly shift your attention up your body,
Noticing the sensations in your hips and backside.
You may notice the sensation of your body resting on the surface below you.
Make note of the sensations in your body and allow them to simply be.
Breathe deeply,
Bringing the breath all the way down to the base of your spine.
Exhale slowly,
Allowing your lower body to relax.
Next,
Move your focus upward again and notice the sensations in your lower back and abdomen.
You may notice sensations on the surface of your skin,
Such as the feel of your clothing.
You may notice sensations deep within your muscles or organs.
Notice these sensations as they are,
Without judgment.
Continue to breathe deeply and slowly.
Notice how your abdomen rises and falls with each breath.
Now shift your attention to your upper back and chest.
Notice the physical sensations that you experience in these parts of your body.
Inhale deeply.
Exhale slowly.
Notice the rise and the fall of your chest as you breathe.
Shift your attention to your hands.
Slightly wiggle your fingers and notice the sensations in your fingers,
Palms,
And wrists.
You may notice tingling sensations within your palms or a sense of temperature.
Moving upwards,
Notice the sensations in your forearms.
Notice the sensations in your forearms,
Your upper arms,
And your shoulders.
Allow things to be just as they are.
Continue to move your focus upwards to your neck and throat.
Breathe deeply and notice the physical sensations present in these areas of your body.
Next,
Place your attention at your face and head.
Notice the sensations in your jaw,
Your mouth,
Your cheeks,
Your nose,
Your eyes,
Your eyebrows,
And your forehead.
Pay attention to the top and the back of your head.
Notice the sensations in your ears.
Breathe deeply and allow these sensations to be just as they are.
Lastly,
Notice how your entire body feels.
Pay attention to the entire shape of your body at once and notice the sensations that accompany lying or sitting down.
Notice the state of your mind and your emotions.
Take a few more breaths,
Inhaling deeply and exhaling slowly.
May you carry any relaxation that you experienced during this exercise with you for the remainder of your day or night.
May this practice benefit you and others that you may interact with throughout the day.
As this body scan practice comes to a close,
The closing bell will sound.
When you can no longer hear the sound of the bell,
Allow your eyes to open and return to the present moment of your surroundings at your own pace.
