Hi,
Welcome,
My name is Sophie and I'm a teacher here on Insight Timer.
So for this practice,
We're going to go through a body scan.
The aim of this practice is to kind of switch off from the external world for a moment,
From that constant interaction and expectation,
And to switch to our own inner world,
Learning to listen to what's happening inside us,
Like developing a language with our body.
And as we practice,
We learn to trust our body instead of always maybe relying on the outside world to tell us how we're really feeling.
So for this practice,
I'll invite you to find a comfortable seated position,
So you can choose to do this cross-legged on the floor or seated on a chair.
If cross-legged on the floor,
If you want you can find maybe a block or a large book or some cushions,
Just to position your hips slightly higher than your knees.
And by doing so,
We're going to create a bit less pulling in your lower back.
And if you're sitting on a chair,
Just making sure you can feel firmly the floor underneath you.
And you can choose to do this meditation with your eyes open or your eyes closed.
If that's comfortable for you,
I'll invite you to do this with your eyes closed,
Just so that it's easier to go inward.
So I'm going to let you settle into your position.
And we're going to start taking a slightly longer breath,
Inhaling,
Exhaling out via the mouth.
I'll let you take two more at your own pace,
And just with the idea of letting go,
Releasing anything that is not necessary anymore for you with your exhale.
And before we start,
We're just going to take a moment to leave the day behind,
Remembering that whatever happened earlier is already in the past,
And that whatever needs to happen later will probably happen anyway.
So maybe we don't need to bring our energy,
Attention onto it,
And can just focus on this present moment.
And if you have thoughts coming to mind,
This is completely normal,
And we're not trying to push them away.
So wherever you're seated right now,
Imagine your thoughts being outside.
If there's a door,
A window,
Visualize them outside of this door or this window.
And they're just waiting there,
Ready for you to pick them up whenever you're ready from this moment.
So for now,
We're going to bring our attention to our physical body,
And start bringing our attention to your right foot.
And notice which part of your foot is touching the mat or the floor.
If cross-legged,
Is it just the edge?
Maybe some of your toes,
Part of your ankle.
If seated on the chair,
Is the weight spread over the forecorner of your foot?
Now move your attention to your left foot,
And notice the difference between your left foot and your right.
And now we're going to go up towards our knees,
And notice any sensation there is for you to notice around your knees.
Can be on the inside,
On the outside.
Sensation can be pulling,
Pressure,
Tingling,
Itching,
Anything at all.
Or you may just feel the weight of your hands resting on your knees.
Now move your attention up towards your sit bones.
And can you get a sense whether you're sitting right in the middle of both sit bones?
Or maybe you're more on one side or the other.
Or slightly forward,
Or slightly back.
And you don't need to adjust anything unless you want to.
We're just observing how our body is coming today.
And now visualize your sacrum.
And we're going to start going up the spine.
And we're stopping the lower back.
And notice anything there is to notice around your lower back.
If there's sensation of weight,
Pressure,
Pulling,
Or is there space?
And now we keep going up the spine,
All the way up to your shoulders.
Can you get a sense whether your shoulders are slightly rounding forward maybe?
Or are they completely relaxed back?
Does it feel like they want to go up to your ears?
Or they're quite happy back down?
Now bring your awareness to your arms.
And just feel the weight of your arms resting on your lap.
Move your attention to your hands.
And notice your fingers.
Are they completely relaxed?
Or are they creeping onto something somehow?
And now we move the attention back up to the neck.
And notice anything there is for you to notice around your neck.
Can you visualize the space between the base of your scalp and the top of your shoulders?
Does it feel like it's holding your head?
And now move your attention to your throat,
To the front.
And we're going to go within the throat.
Can you get a sense whether your throat is dry or moist?
Whether there is space or construction?
Now move your attention to your jaw.
Is your jaw parallel to the floor?
Or going down maybe towards your chest?
Or going up towards the ceiling?
Notice your teeth.
Are they touching each other?
Or is there space in between?
Where is the tongue inside your mouth?
And now follow your jawline all the way to your ears.
And notice if there's any tension there.
Maybe there is space,
Ease.
Now move your attention to the surface of your skin on your face.
Can you sense if your skin is dry or moist?
If it's soft or tight?
Can you feel the temperature of the room on your skin?
Now move your awareness in between your eyebrows.
Are you frowning slightly maybe?
Or is it completely relaxed?
Now check in with your eyelids.
Are they heavy?
Or do they want to flicker open maybe?
Now move down your attention to the mechanical movement of your breath.
Whether you notice it at the level of your abdomen or your ribcage.
Without trying to manipulate it,
Just observing right now.
Is your breath fast or slow?
Deep or shallow?
And now bring all those information that you've noticed about your body.
And see if they can give you an indication as to how you're really feeling right now.
Without any judgment,
With a genuine curiosity towards yourself.
Is there boredom maybe?
Restlessness?
Sadness?
Joy?
Calm?
Without thriving to be in a certain way.
Just acknowledging and accepting whatever is present with you today.
And knowing this,
I'll invite you to set an intention for yourself.
Anything that would serve you in this moment.
Sometimes we try so hard to find the right one,
Scared of not finding the right one.
So maybe we can let go of this control or fear.
And just trust that whatever is coming to mind is just right.
It's just enough for now.
For this moment.
And now to close this practice,
I invite you to place one hand on your belly and the other hand on your heart.
Keeping your eyes closed if you can.
And bringing your attention,
Your intention,
Back in mind.
Maybe with a little smile on your face.
And with kindness,
We're going to take three breaths together.
Inhaling.
Exhaling.
And again.
Last one.
You can release your arms by your side.
And gently starting moving your toes.
Ankles.
Fingers.
Wrists.
Moving your head from side to side.
Gently becoming fully back.
And gently opening your eyes.
Noticing how you're feeling.
And just having a moment of appreciation towards yourself.
For making the time,
For taking this moment in stillness to go inward.
I thank you.
And bye for now.
