Hi,
I'm Sarah from Metaya and it is the short body scan practice.
It is called the body scan because we move our attention through the body,
Step by step.
The purpose is to notice what is present in the body right now.
You don't need to change anything or feel anything special.
Whatever you notice,
Warmth,
Pressure,
Tension,
Pain or nothing at all,
It's all okay.
It's your experience in that moment.
If your mind drifts away,
That is also normal.
When you notice this,
Simply bring your attention back to the body and to the body part we are focusing on.
Take a few calm breaths.
Find a position where you can comfortably practice.
You may want to lay down or sit on a chair or on your couch.
Try not to be disturbed during your practice.
You might want to switch off all appliances and also let the others know that you are practicing.
Notice the support of your chair,
Mat or bed.
Your contact with your chair or bed.
Let the shoulders relax,
The arms rest and the hands be still.
We will begin with the feet.
Bring attention to your toes.
Notice any sensations,
Temperature,
Maybe contact or movement.
And move your attention to the soles,
The heels and the ankles.
Take a moment to notice what the feet feel like right now.
If thoughts appear,
Notice them and gently return your focus to the feet.
Move your attention to the lower legs,
The shins and the calves.
Notice pressure,
Clothing against the skin or maybe no sensation at all.
That's also okay.
It's not about what you feel,
But the fact that you notice.
What is your experience?
Bring your attention to the knees.
Is there any sensation at this moment in your knees?
Now bring your attention to the thighs.
Notice contact with the chair or mat and the weight of the legs.
Shift attention to the hips and pelvis.
Notice any tension or ease in this area.
If your mind wanders,
Bring it back to your thighs,
Your hips and pelvis.
And now move attention to the lower back.
The middle back and the upper back.
Notice where the back touches the surface behind you.
Be aware of any areas that feel tight or relaxed.
If your thoughts drift,
Bring your focus back to your back.
And now bring your attention to the stomach and chest.
Notice the movement as you breathe in and out.
You might feel the chest or stomach move slightly.
It can also be that you don't feel it,
And that's also okay.
Simply observe what is there without trying to change it.
Move attention to the hands,
The fingers,
Palms and wrists.
And then further up to the forearms,
Elbows and upper arms.
What do you feel?
Notice any temperature,
Weight or small movements.
If your mind wanders,
Know that it's okay.
Return to the sensations in your hands and arms.
And bring attention to the neck and throat and your shoulders.
Notice any pressure,
Movement or stillness.
And now move to the face,
The jaw,
Cheeks,
The forehead.
Your ears.
Notice what you can feel here.
And bring attention to the scalp and the top of the head.
If thoughts come,
Acknowledge them and bring attention back to your head.
And notice contact with air or clothing,
Temperature or no clear sensation.
And now sense the body as one whole.
Notice that the entire body is here,
Breathing and present.
And notice what are the sensations present in your body now.
If thoughts come,
Acknowledge them and bring attention back to the body.
Bring your attention again to your breathing.
Notice the air moving in and out.
And if you like,
Follow a few breaths from start to finish.
And now bring your focus and attention to your whole body again.
Notice how the body feels right now.
Feel the contact between your body and the surface supporting you.
The floor,
The chair or the mat.
And take a moment to thank yourself for taking this time to pay attention to your body.
When you hear the bell,
Slowly open your eyes if they are closed.
Take a few moments before you continue with the rest of your day.
And finish this practice in a way that feels right in this moment.
