Preparing for a body scan.
The purpose of the scan is twofold.
First to become aware of the body and body sensations.
Second to notice the mind's reactions to the body sensations.
Distinguish between the direct experience of the sensation and the mind's reaction to it as we scan your body.
Notice any tendencies to run away from or judge what you might not like.
Or to cling to or fear the ending of what you do like.
Notice a lack of connection or reaction.
Notice how your reactions are layered on top of the body parts or sensations that you perceive.
Let's begin.
Sit up with your spine tall or lie down comfortably.
Come to a position where you are aware yet relaxed.
Aware yet relaxed.
The eyes are closed or lowered with a forward downward gaze.
Inhale Exhale out through your mouth.
Inhale through the nose.
Exhale out from the mouth.
Inhale Exhale relax into your body.
Move your attention to the top of your head.
Notice sensations here.
Travel your awareness down to the back of the head and the skull.
Is there any pressure?
No pressure or something else?
Become aware of the sides of the head,
The forehead.
Is there any tightness or tension?
Notice the eyebrows.
Are they furrowed or smooth?
Feel the eyeballs in the eye sockets and the muscles around the eyes.
Travel your attention to the ears.
Notice the cheeks.
The bridge of the nose and the nostrils.
Is there any congestion?
Are you breathing clearly?
Just be aware.
Notice the lips.
Are they pursed or relaxed?
Notice the tongue.
Is there a taste on the tongue?
Become aware of the jaw.
Are you clenching?
Become aware of the throat,
The back of the neck,
The tops of the shoulders.
Is there any heaviness or knots?
Notice the front and the back of the shoulders,
The upper arms.
Feel the elbows,
The forearms,
The wrists,
Awareness of the tops of the hands,
The palms.
Are there any sensations or temperature distinctions in the palms?
Notice the fingers,
Each finger separate from the other.
Move your awareness to your upper chest now.
The middle chest and the ribs.
The belly.
Breathe into the belly.
Exhale relax.
Slide your awareness now to the upper back.
The middle back.
The lower back.
What sensations do you notice in the back?
Just be a witness without judging what you find.
Now notice the entire spine and the space of the spine.
Bring your attention to the back of the hips,
The sides and the front of the hips.
Notice the pelvic floor,
The buttocks.
Is there any gripping or contracting around the hips?
Feel the thighs,
The fronts and backs of the knees,
The shins and calves.
Notice the ankles,
The tops of the feet,
The soles of the feet.
Notice the toes.
Notice the space between the toes.
Become aware now of the whole body,
The entire body.
And the breath moving in and out of the body.
When your attention is drawn away from your breath by some bodily sensation,
Whether it be an itch or fatigue or pain or something else.
Let the sensation become the new object of your meditation.
Acknowledge the sensation without judgment.
If it's helpful,
You can describe the sensation such as warmth or discomfort or restlessness.
Notice if you have an urge to move or fix or change that sensation.
See if you can sit and be with the sensation without reacting to it.
If you do react,
Notice your reactions,
Whether physical or mental.
Notice that any emotional or mental reactions you might have are separate from the physical and mental.
Notice if any sensations have changed or if there's an emotion attached to it.
Now,
Bring your attention back to your breath and the feeling of centeredness in your body.
Breathe into the center of the body.
Exhale,
Become present to your body.
Blink your eyes to open.
You may use this practice to notice where you're holding tension in your body.
You'll see the mind reacts and relates to different body sensations and parts which may cause more suffering or tension.
Through repeated practice,
You'll recognize and recondition your body to relax more quickly when you notice there's tension becoming more resilient.
