Being In The Body - A Body Scan Meditation

Travel through the body with intimate detail using breath as a guide. Features a gentle scanning of the body from head to toe, a Buddhist mindfulness practice to finely attune to the full range of sensations available to awareness.

Transcript

Namaste.

Welcome.

My name is Amber and I'll be guiding you through a body scan meditation.

A practice to meet the body in intimate detail.

Observing that what we call the body is actually a map of sensations floating in awareness.

Tending from place to place to the undernourished and unappreciated as well as the loving and present.

We open the body to its full potential.

Navigating its map.

Embarking on the path of healing.

I invite you to take a comfortable seated position or perhaps you choose to lay on the earth.

Closing down the eyes or lower the gaze.

Letting go of any noises outside of you.

Turning your attention inwards.

Bringing your awareness to the breath.

Begin to deepen the exhale as you settle into yourself.

On the next exhale,

Exhale completely.

As the inhale follows,

Feel the diaphragm softly sink as the belly expands.

Drawing breath into the lower lungs.

Feel each rib open as the breath travels up to the middle lungs.

Finally,

As the breath climbs,

Feel the clavicle rise as the breath reaches the upper lungs.

Exhale.

Release the breath.

Clavicle lowers.

Rib cage contracts and the belly softens back towards the spine.

Continue this pranayama until it feels natural to continue.

Maintain this breath awareness as we guide our focus through the body.

Direct your attention to your feet.

Carry your breath down to your feet.

Feel the sensation here.

Feel your right foot in space.

Exposed to the air around you or against your socks or shoes.

Feel the temperature.

Perhaps you don't feel anything at all.

Allow yourself to observe the absence of sensation.

Imagine the shape of your foot.

Each toe and toenail.

Each ripple in the skin that covers your toenails.

Notice without judgment.

Now feel your left foot in space.

The temperature.

The sensation of fabric.

Imagine the shape of your left foot.

The space between each toe.

The soft curve in the arch of the foot.

The toe pad and the ball of the foot.

Allow your feet to dissolve from the focus and raise your attention to your ankles,

Calves,

Knees,

Thighs.

Observe the sensation you are experiencing throughout your legs.

Breathe into and out of the right leg.

Your ankle bone.

Shin bone.

The calf.

The kneecap.

The space behind the knee.

The thigh bone.

The back of the thigh.

Now breathe into and out of the left leg.

Observe the sensations on this side of the body.

Perhaps you don't feel anything at all.

Can you stay present with this?

If your mind begins to wander,

Gently notice this without judgment and bring your mind back to the sensation of your left leg.

If you notice any discomfort,

Pain or stiffness,

Stay present without judgment.

Simply notice and let be.

Observe how all sensations come and go,

Shift and alter with each passing moment.

Allow the sensations to be as they are in the moment.

Allow the legs to dissolve in your mind and diffuse your attention to your lower back.

With each exhale,

A little more relaxed from any tension you may be carrying.

Bring your focus to the right hip.

The left hip.

Your pelvis.

The pelvic bowl.

The base of the spine.

The tailbone.

Softening and releasing as you carry the breath in and out.

If seated,

Notice the sensation in the muscles and skin.

The temperature and points of contact with that which you are seated on.

Your mid spine and upper back.

Bringing breath to each vertebrae in the spine and the connected space between.

Become curious of the sensations here.

If lying down,

Notice the sensation of contact points to your back.

Softly shift your awareness to the belly.

The small crevasse in your navel and the internal organs here.

Feel the clothing against your skin.

The sensations and sounds of digestion.

The rise and fall of the belly with each breath.

Witness without judgment.

Gently let go of any thoughts and focus purely on sensation.

Be curious as though you're meeting your body for the very first time.

As you continue to breathe,

Bring your awareness to the chest and heart.

Listen to your heartbeat.

Feel the vibration.

It's rhythm and pace.

Your unique sound.

Feel the flow of the chest as it expands during the inhale and contracts with the exhale.

Let go of any judgments that may arise here.

On your next exhale,

Guide your focus to the hands.

All of the fingers on the right hand.

Fingernails.

The ripple and the skin of each knuckle.

The palm and the back of the hand.

Channel the breath in and out of the right hand.

On an exhale,

Move your focus to the left hand.

Each fingertip and the space between the fingers.

Imagine the lines on the palm of your hand.

The gentle ridges on the back of the left hand.

Notice the sensation.

Rise your attention to your arms.

The wrist of the right arm.

The forearm.

The elbow.

The upper arm.

Carry the breath up and notice the sensation.

Traverse your awareness to your left arm.

Wrist.

Forearm.

Elbow.

Upper arm.

Release any judgments as you observe this side of your body.

Guide your focus up to the shoulders and neck.

As you exhale,

Feel your shoulders soften and relax deeper.

Any and all tension rolls off the shoulders with each cycle of breath.

Notice the sensation of your unique experience.

Let go of any stories you may hold in these areas of your body.

Follow your awareness to your face.

Release tension from the jaw.

Notice the sensation of your lips and the space between them.

Your inner mouth.

The tongue.

The teeth.

The roof of your mouth.

On the back of your throat.

Soften the right cheekbone.

Soften the left cheekbone.

Notice the sensation of air as it moves in and out of each nostril.

Breath as it travels through the nose.

Noticing the temperature of the air.

The sensation on the tip of the nose.

The sides of the nose.

Feel the sensation of each eye resting in the eye socket.

The eyelids and eyelashes.

Feel the eyebrows and soften the space between them.

Notice the sensation here in the space between the eyebrows.

Imagine the texture of your skin.

Letting go of any judgments or distractive thoughts.

Nourish your skin with the cycle of breath.

Soften the forehead.

The scalp.

Feel each follicle of hair on your scalp.

The crown of the head.

The base of the skull.

With your mind's eye,

Follow the subtle groove where the top of the spine meets the skull.

Follow the folds in the ears.

The inner ear and earlobes.

On the next exhale,

Slowly expand your attention outwards to include awareness of the whole body.

From the top of the head down to the soles of the feet.

Feel the flow of the breath as it travels through the whole body.

As this practice reaches its end,

Take a deep,

Full breath.

Basking in all the energy of this practice.

Exhale fully.

When you are ready,

Open your eyes and welcome the present moment.

Take a moment for gratitude,

Knowing this awareness you've cultivated will be carried with you.

Namaste.

Reviews

Thanks, really liked this different kind of bodyscan🙏

A great start to the day - thank you!