Welcome to this body scan practice.
Sometimes it's hard to get off of the hamster wheel of your own busy mind.
This practice is designed to help you find relief from stress and anxiety,
And to take a break from the activity of your conscious mind.
It can be used to help ease into sleep,
Or when you need a moment of relaxation in the day,
Before or after the daily activities that may rev up your brain.
By scanning the body for tension and sensation during this practice,
You can locate areas where you're holding onto stress and consciously let the tension go.
Body scan meditation has been shown to have benefits extending far beyond the practice period.
This kind of meditation can reduce your overall stress level and increase well-being.
Check in with yourself and see what is the motion of your mind like in this moment.
Maybe you've already practiced finding space between thoughts,
And you believe you can pause the wheel of what-ifs and must-dos.
But,
If the wheel is still spinning,
Even now,
That is normal.
Notice whether,
In addition to the constant spinning of thoughts,
Memories,
Reactions,
Opinions,
And conclusions,
You also have a judgment about your difficulty finding stillness.
This judgment,
Like all the other activity in your mind,
Is only a thought.
With a little curiosity and willingness,
You can begin to feel a sense of spaciousness around your mind's bustle,
And with this space,
Peace.
You have made the time to find this recording and create space to ground yourself,
In spite of the many demands that may be pulling on your attention.
Good job.
By getting yourself here,
You've already succeeded.
Is your brain offering you any anxieties or fears about meditation or sleep?
Is it worried about listening to your body?
This is normal.
Reassure your mind that it's doing its job well,
And that while you're asking it to slow down and focus on the body for this time,
Nothing will be lost or forgotten.
You are safe.
There is no wrong way to practice awareness.
To get started,
Simply make yourself comfortable.
You might be sitting in a chair or on an airplane,
Or lying down on a bed or on the floor.
Wherever you happen to be,
It's not important that the setting is perfect.
Just take a moment to find a comfortable spot.
If you need to change positions,
Now or later in this practice,
It's no problem.
You are invited to listen to messages from your body,
And you can respond to them as the sensations change.
From where you are now,
Notice if there's a way to make yourself 5% more comfortable.
Can you drop your shoulders,
Make sure you are warm,
Release your jaw,
Or let your ankles relax?
Make any small adjustments that feel good.
Notice where your body is in space.
Notice what is beneath you,
Above you,
In front of you,
Behind you,
To the left,
And to the right.
Notice that you are being supported by the chair,
Or bed,
Or floor underneath you,
And beneath that,
By the earth.
Easing into the practice,
Notice that you are breathing.
Is there a place where the sensation of breathing is most present?
Is it inside your nose or mouth,
Or in your throat?
Can you feel your chest expand and contract?
Can you feel your diaphragm move?
Do you feel the contact between your skin and your clothing shift?
On your next breath,
Extend your in-breath,
And feel this sensation deepen as you fill your belly and chest to the fullest.
Notice where the inhalation stops,
And where you can feel the fullness in your chest and abdomen.
Observe your breath as it is released.
Notice the pause after the exhalation ends.
Repeat this process as you feel this sensation wherever you find it most present.
Notice as you feel the inhalation begin.
Follow the sensation and deepen the breath.
Notice when your lungs feel full.
Pause,
And allow the air to gently return to the room.
If you would like,
Now is a good time to set an intention for your practice.
What are you creating?
Let this idea,
Image,
Or phrase emerge,
And acknowledge any feelings or emotions that come.
It is also okay to have no goal,
By making this time you've already arrived.
Gently return your attention to your breath.
Next,
You'll practice moving your attention in a guided path around your body.
During this tour,
You'll listen for the messages being sent from the places that may be holding on to tension,
And those places that may offer sensations of ease.
Simply follow with your awareness as the practice begins.
From the crown of your head,
Feel the crown of your head,
Your forehead,
The middle point between your eyebrows,
Temples,
Cheekbones,
Left ear,
Back of the head,
Right ear,
Both ears,
Inside ears,
Right eyelid,
Left eyelid,
Both eyelids,
Feel your eyeballs,
Feel the muscles around your eyes,
Nose,
Bridge of nose,
Tip of nose,
Mouth,
Lips,
Jaw,
Teeth,
Tongue,
Space above the tongue,
Space below the tongue,
Whole face,
Whole head.
Release thinking,
And feel your whole head.
Feel your throat.
Feel the space within your throat.
The front of your neck.
The back of your neck.
Right collarbone.
Top of right shoulder.
Inside right shoulder joint.
Right upper arm.
Elbow.
Forearm.
Right wrist.
Right little finger.
Right ring finger.
Middle finger.
Index finger.
Finger.
Thumb.
All of the fingers on your right hand.
Feel the space between your fingers.
Right palm.
Whole right hand.
Whole right arm.
Right underarm.
Right side ribs.
Feel your left collarbone.
The top of your left shoulder.
Inside your left shoulder joint.
Left upper arm.
Elbow.
Forearm.
Wrist.
Left little finger.
Left ring finger.
Left middle finger.
Index finger.
Thumb.
All of the fingers on your left hand.
And the space between your fingers.
Your palm.
Whole left hand.
The whole left arm.
Underarm.
And left side ribs.
Feel your whole chest.
And your upper back.
Left shoulder blade.
Right shoulder blade.
Sternum.
Middle back.
Navel.
Lower back.
Low belly.
Feel the front of your right hip.
Side of your right hip.
Front of your left hip.
Side of your left hip.
Tailbone.
Whole pelvis.
Feel your right thigh.
Right knee.
Right shin.
Right calf.
Ankle.
Little toe.
Fourth toe.
Middle toe.
Second toe.
Big toe.
Feel all the toes on your right foot.
Feel the space between your toes.
The sole of your foot.
The whole right foot.
And your whole right leg.
Feel your left thigh.
Knee.
Shin.
Calf.
Ankle.
Left little toe.
Fourth toe.
Middle toe.
Second toe.
Big toe.
All of the toes on your left foot.
And the space between your toes.
Feel the left sole of the foot.
Whole left foot.
Whole left leg.
Feel your head and your neck.
Your head and your neck and your shoulders.
Feel your whole upper body.
Feel your whole lower body.
Feel your whole body.
Feel your whole body at once.
Now feel your skin.
And beneath your skin,
Feel your insulating tissues.
Your muscles.
Relaxing downwards.
Feel your bones.
Feel your internal organs.
Your lungs and heart.
Feel the energy moving through your nervous system.
Feel the weight of your body resting against the floor.
Feel your whole body.
If you are easing into sleep,
You can now simply continue relaxing into deep rest.
If you are re-entering your day,
Gently move your hands and feet.
Extend both arms and stretch out your toes like a lazy and delighted cat.
When you're ready,
Allow your eyes to flutter open.
With a soft gaze,
Return your awareness to the space around you and take a moment to remember any intentions you've supported during this time.
You can take as long as you need here.
Thank you for joining this practice.
