Body scan meditation.
Settle into a comfortable position either sitting on a chair or lying down,
Standing up or walking and set the intention to take this time for your health and well-being.
Let your spine be relatively straight,
Your body in a dignified,
Balanced and supported position and let go of any obvious tension.
With your eyes open be aware of your surroundings,
Be aware of the space that you are in,
Some of the objects around you,
Your position in the room and notice the space itself and then gently close your eyes or defocus your vision and tune into the sounds you can hear.
Notice different sounds coming from all directions.
Be aware of the contact your body is making with the surface below you,
The chair or the floor.
Be aware of the feeling of your clothing touching your skin,
The temperature of the air on your skin and become aware of your breathing.
Begin to pay attention to the sensations you feel as you breathe in and out.
There may be thoughts flowing through your mind,
That's okay,
Just leave thoughts be for now.
Gently returning your attention to your breath,
Your anchor to the present moment and gently letting go of any obvious tension in your body.
Breathing nice and deeply with your belly and just simply letting go on your out-breath and whenever you're ready,
Beginning to scan your attention through your body,
Starting at your feet,
Be aware of sensations in your feet,
Letting those tingling,
Vibrating,
Pulsing feelings of aliveness fill your attention now.
And as you feel into your feet,
Also feel the flow of your breath.
Just letting your attention rest here,
Feeling those sensations in your feet,
Feeling the flow of your breath.
As you practice this body scan,
Bring an open and receptive awareness,
Being curious about your experience as if feeling your body for the very first time.
Letting this awareness of your body be a loving,
Kind and caring awareness,
Perhaps even feeling a sense of gratitude to your body for all the work it does for you.
Letting go of judgments of sensations as good or bad,
Wanted or unwanted,
Right or wrong.
Just noticing the tendency to cling to some sensations and the urge to get rid of other sensations,
To wish they weren't there.
And if you notice any of this,
It's perfectly normal,
That's what the mind does.
Just if this happens,
See if you can gently let go of any urge to change or get rid of anything and practice accepting,
Even welcoming,
All sensations just as they are.
Now letting your attention gently scan up into your ankles and your lower legs and moving your attention up into your upper legs,
Hips and pelvis,
Your stomach area,
Being aware of the movement of your belly and your diaphragm as you breathe in and out.
Feeling that big muscle in your abdomen stretch down and outward on the in-breath,
Drawing air into the lungs and relaxing back on the out-breath,
Feeling that natural sense of release and letting go as you breathe out.
As you practice this body scan,
There might be pleasant sensations,
Unpleasant sensations,
Areas of no sensation and anything in between.
Just allow a full range of experience to rise and fall in its own time.
If you find any particular sensation to be intense or painful,
You can use your breath,
Breathing with sensation,
Breathing into sensation to help soften and relax.
Feeling the aliveness in your chest,
The middle of your chest,
Feeling your body breathing,
Perhaps your heart beating.
Noticing any other sensations present,
The back of your chest,
The sides of your chest,
The front of your chest,
Being aware of your upper chest,
Your shoulder area,
Noticing how they feel right now and letting this kind,
Caring attention flow down into your arms.
Be aware of your upper arms,
Your elbows and your lower arms,
Your wrists,
Hands and fingers.
Letting this attention flow up into your neck and your head.
Now become aware of your whole body and your breathing from the tip of your toes to your fingers to the top of your head.
Letting this whole field of sensation fill your attention and feeling your presence,
Aware of your body,
Feeling this sense of being centered in your body.
Beginning to become aware again of your surroundings where you are,
Gradually coming back to this moment,
What is happening around you and take a few moments before continuing on with your day.
