Welcome to this short body scan.
Finding a position,
Posture that's comfortable for you.
Where you can be open,
Alert.
Where you can notice and pay attention and breathe with ease.
Picking a point in front of you to look upon.
Softening the gaze or closing the eyes.
Knowing that at any point during this practice you can do what you'd like with the eyes.
Let us begin by taking a breath.
And drawing our attention towards the feet.
Moving the toes.
Rolling the ankles.
As we notice and pay attention to the feet.
What sensations arise?
What's the temperature like?
Dryness,
Wetness.
Just being with the feet.
Scanning with attention up the shins and the calves.
Bringing the knees,
Back of the knees into our attention.
Scanning up the hamstrings and quadriceps through the thighs.
Up to the sit bones,
The pelvis,
The genitalia.
Just being with everything from the legs down.
Noticing thoughts,
Sensations,
Anything and nothing that comes up for you.
When the mind wanders off,
A thought arises,
Pulling,
Calling for our attention.
Just noticing that.
Acknowledging what that was.
And gently and kindly bringing the attention back.
Now towards our fingers and our hands.
Moving the fingers.
Gently rolling the wrists.
Noticing.
Scanning up the forearms.
The elbows.
Up the thigh and the triceps to the shoulders.
Bringing the lower back,
Stomach,
The sides,
The chest and the upper back into our attention.
Noticing what it's like to keep the body from the neck down in perspective.
Paying attention with curiosity,
With kindness to the sensations in the body.
Pleasant,
Unpleasant.
No sensations.
Somewhere in between.
Seeing if we can allow that to just be.
On the next out breath,
Letting go.
Bringing our attention to the neck and throat.
Noticing the sensations of the breath.
As we pay attention to the throat and neck area.
Scanning up the jaw.
Back of the neck and head.
Noticing the tongue and the lips.
Scanning up the cheeks,
The nose.
Bringing that spotlight of attention on the eyes.
Forehead.
The sides of the head and the ears,
All the way up to the tip of the skull.
Paying attention to the body as a whole.
Taking a mindful breath.
Paying attention fully as it comes in and out.
Beginning to open the eyes.
Shifting our attention to the room.
To the space we're in.
Thank you.
Enjoy the rest of your day.
