Long Body Scan For Embodying The Moment

The body scan is a classic MBSR meditation. You are guided through the sensory experience of being embodied moment by moment in this long body scan. This practice was recorded live on Zoom in Woonona 2020. All Adele's meditations are unscripted.

Transcript

So finding yourself a comfortable position for the practice of body scan.

Preferably lying on the floor on a mat or blanket on your back using a pillow under the head if necessary and perhaps some cushions under the knees.

Having the arms a little away from the body and the legs separated a little.

Just noticing the whole body lying on the floor and of course if that's not right for you today then sitting is fine as well.

Noticing the whole body and the body breathing.

So in our culture we're very much encouraged to to live in our heads and thoughts and our thoughts can be very useful but they tend to be about the past or the future.

So the body scan encourages us to actually be in the body as it is right now.

The body actually can't be in the past or the future.

It's always right here in the present.

The body has its own special wisdom without words.

So perhaps seeing this as an opportunity to connect into that wisdom.

Perhaps connecting to our aliveness.

As long as you're just noticing all experience that arises allowing it to be then you're doing the body scan correctly.

So perhaps letting go of expectations of what it might do for you and seeing this as an opportunity to to plant a little seed.

Just waiting patiently to see what grows.

So right now noticing the rise and the fall of the abdomen with the breath.

Perhaps you might even want to put one hand or both hands on your belly so that you can feel the breath rising and falling.

The abdomen can be a bit like a balloon inflating on the in-breath and deflating on the out-breath.

So perhaps you might want to have one or two deeper breaths just so that you're really aware of that breath coming in and out of the abdomen and then just releasing any manipulation of the breath and just allowing it to be in the abdomen.

Letting go of imagining or visualizing or thinking about the breath and settling back into noticing the felt sense of the breath in the abdomen.

Not trying to do anything with the breath.

Making it any certain way.

Simply noticing.

Simply noticing with that kindly curiosity the breath in and out of the abdomen.

And of course the mind will think because that's what minds do and there'll be distractions in the form of sounds or random body sensations or other experience.

No need to push any of that away.

Soon as you notice where your attention is lightly and gently bringing your attention back to the instructions as best you can.

So now I'm going to guide you through parts of the body.

Knowing that what ever state you're in right now is a perfect place to start.

It's the essence of mindfulness.

So bringing all your attention now down into the left big toe.

Again no need to visualize or imagine the toe.

Actually noticing the feeling sense in the toe.

This might be quite easy.

You might notice sensations of the socks or shoes touching the toe.

Or you might notice dampness,

Itching,

Perhaps tingling or vibration.

Or there might be a real blank,

Real lack of sensation.

But just by taking your attention and noticing what there is or what there's not to find in terms of the sensation you're doing the body scan correctly.

Moving the attention now to the other toes on the left foot.

The tops of the toes,

The bottoms of the toes,

Where they might be touching,

The tips of the toes.

Anything that can be found there.

Subtle vibration,

Coolness,

Warmness.

Then moving to the rest of the left foot,

The top of the left foot,

The bottom of the left foot,

The ball of the foot,

The underneath arch,

The heel of the foot.

Any pressure here,

The Achilles tendon area.

Noticing the angle of the foot in relation to the ankle.

Without needing to move the foot or look at it,

Notice how the brain can usually tell the position of the foot.

Noticing the ankle,

The fronts,

The sides,

The back of the left ankle.

And moving the attention to the left lower leg,

The skin in the shin area,

The inside,

The outside of the left lower leg and over the calf muscle,

The back of the left lower leg.

Perhaps you might be able to sense deeper in sensations in the muscles or even the bones,

Especially the shin where it's so close to the surface.

The heaviness of the left lower leg.

Moving to the left knee,

The knee cap,

The back of the knee,

The sides of the knee,

The inside,

The joint of the left knee,

The angle of the upper and lower leg in relation to each other.

And moving to the left upper leg,

The thigh,

The front of the thigh,

The back of the thigh,

The hamstring area,

The inside of the thigh from the groin down the inside of the leg to the knee,

The outside of the leg,

The hip right down to the knee.

Perhaps you can notice the sense of the heavy leg bone within the weight,

Perhaps sensations in the muscles.

And then notice how you can expand your awareness now to take in the whole left leg and foot.

Perhaps you might like to do this on an in-breath.

Sensing awareness and breath filling the whole left leg and foot and on the out-breath letting that go.

Noticing where your attention is now.

Very kindly and bringing your attention to the instructions as we continue with the body scan.

This beautiful opportunity to be by yourself and with yourself.

Bringing the attention now to the right big toe.

Perhaps noticing if there's any difference here between the right and the left.

Any sensations you might notice in the right big toe,

In the other toes and then the rest of the foot,

The sole of the foot,

The top of the foot,

The sides of the foot,

The right ankle,

Front,

The sides where the little bones are sticking out and the back where the Achilles tendon is.

Noticing the right lower leg.

Any sensations in the front of the lower leg.

Perhaps you can feel clothes touching or the air,

Coolness or warmth.

Perhaps there's no sensation here.

Noticing whatever there is to notice.

Noticing the inside of the right lower leg and the outside of the right lower leg and the calf,

The skin over the muscle,

The muscle belly itself,

The bone within.

Moving the attention to the right knee,

The intricate joint,

The knee cap,

The sides and backs of the knee,

The angle of the knee and the right thigh.

Sensations in the front or back of the thigh,

In the muscles or in the skin,

The touch on the skin,

The inside of the right thigh,

The outside of the right thigh,

The groin area.

And now opening the awareness to the whole right leg and foot,

Perhaps on the breath in.

Letting go of that awareness and the breath out.

Continuing now with our deep listening with the senses to the body.

Moving the attention now to the pelvis and buttocks area.

Noticing the big muscles of the buttocks,

Perhaps the softness and spreading on the floor or perhaps tension.

Notice the pubic area,

The genitals,

The anal area.

Notice the whole pelvic bowl,

Your organs gently sitting within.

Again just noticing whatever sensation there is to notice on the outside of the skin or within.

Moving up to the abdomen.

Noticing whether the abdomen is soft or tense.

There's any sensations of touch on the skin or any sensations within the belly.

Perhaps movement of the digestive system.

Different sensations in the muscles and deeper within.

Noticing the sides of the waist and sensations in the lower back.

Lower back's an area that a lot of people have quite strong sensation.

So perhaps doing what seems a little counterintuitive and actually exploring that strong sensation if there's any present.

Really getting to know it with that friendly curious attitude like that scientist from outer space.

Perhaps really penetrating into the center of the sensations and noticing burning qualities or aching,

Stabbing,

Tightness,

Heaviness,

Temperature.

Any movement,

Pulsation,

Throbbing.

Notice if being with strong sensation brings up emotions or thoughts.

Knowing that this is all part of the body scan.

As best you can.

Just opening to whatever is present and bringing your attention back to the instructions.

As we continue to notice the unfolding sensations in the body moment by moment.

So moving up to the chest area now.

Noticing sensations in the breasts,

In the muscles of the chest,

The sternum and the ribs.

Perhaps noticing the breath in the chest,

Sensations of the lungs expanding and relaxing.

Perhaps the diaphragm between the chest and the abdomen also expanding and relaxing.

You may even notice the heart beating.

Noticing the back of the waist and the upper back.

Any tightness or tension.

Noticing the area around the shoulder blades.

Bringing the attention right up to the shoulders.

Noticing the joints of the shoulders,

Tops of the shoulders,

The collarbone area.

Perhaps even the movement of the shoulders with the breath.

Notice the whole weight,

Three-dimensional nature of the torso and pelvis lying on the floor.

Expanding the awareness to notice the whole of the torso and pelvis and the breath in and letting that go on the breath out.

Notice if there's a sense of striving,

Of trying to achieve something here.

Sometimes that can be really counterproductive.

Perhaps having a sense of settling back,

Letting the experience unfold gently.

Connecting with the body as it is right now.

Moving the attention now to the left upper arm.

The biceps muscle,

The triceps muscle,

The sides,

The upper arm bone.

Perhaps resting on the floor.

Any sensations of touch in the skin of the upper arm.

Noticing the angle at the shoulder and the angle at the elbow.

Placing the attention within the elbow,

In the joint and the point of the elbow,

The front and the sides of the elbow.

And moving to the left forearm.

Noticing sensation in the front,

The back,

The sides of the left forearm.

In the skin,

The muscle,

Perhaps even in the bone.

Moving the attention to the left wrist.

Noticing the tiny bones in the wrist,

The muscles and the skin,

The ligaments.

And into the left hand,

The front of the hand,

The back of the hand,

The fingers of the hand and the thumb of the left hand.

Perhaps noticing dampness or dryness,

The position of the fingers in the thumb.

Any parts that are touching.

Taking the attention right into the tips of the thumb and fingers.

Really noticing,

Is there any sensation there?

Perhaps vibration,

Pins and needles,

Tingling.

Perhaps nothing today.

And then on a breath in,

Bringing the attention to the whole of the left arm and hand.

The whole length of it,

The weight,

The volume of it.

And on the breath out,

Letting that go.

Perhaps taking a moment to notice the state to the body and mind right now.

No need to block out any experience.

So while we bring our attention as best we can to the instructions,

Just noticing with kindly curiosity any other experience that arises.

Perhaps drowsiness is present.

Perhaps restlessness.

Perhaps thoughts.

Again,

Allowing whatever experience is here right now and gently bringing the attention back to the instructions when you notice where your attention is.

You're doing the practice correctly.

So moving now to the right arm.

Continuing to be curious as best we can about the sensations,

The felt sense now in the right arm.

Noticing the right upper arm,

The front,

The back,

The sides.

The right elbow,

Front,

Back,

Sides.

The joint inside,

The angle of the joint.

The right forearm,

The front,

The back,

The sides.

Sensations in the skin,

The muscles and perhaps in the bones.

And the right wrist,

The angle of the wrist.

The right hand,

The position of the hand.

The fingers,

The right thumb.

Right through the length of the fingers and the thumb into the tips.

Perhaps noticing heaviness or lightness,

Tension,

Subtle movement like pulsing or tingling in the right hand and fingers.

And then opening the attention to notice the whole of the right arm and hand on the breath in.

And releasing it on the breath out.

Perhaps just taking another moment to notice the state of the mind and body right now.

Perhaps there might be some emotion coming up.

Maybe pleasant feelings of calm,

Peace.

Perhaps unpleasant ones like frustration or boredom or disappointment.

Can you allow these feelings as well?

Not pushing out any experience,

Just noticing and bringing the attention back to the instructions as we continue connecting to the body.

The sensations coming and going,

Ebbing and flowing.

So bringing the attention now to the neck,

The front of the neck,

The sides and the back.

Perhaps tension where the neck joins the skull.

The inside of the neck,

In the throat,

Perhaps dryness,

Scratchiness,

Dampness.

Urges to swallow.

Then moving the attention to the whole of the head,

The chin,

The mouth where the lips are touching,

The gums,

The teeth,

Dampness in the mouth,

Dryness.

Noticing the tongue,

Notice the position of the tongue and any sensation right from the tip of the tongue,

Right down to the root of the tongue.

Noting sensations in the jaw joints,

Tightness or softness,

Clenching or relaxation.

And in the cheeks,

Noticing the area above the lips.

Perhaps you can feel the breath touch there,

Moving the attention up to the nose,

To the whole nose,

Including the nostrils.

Any sensations you can feel in the nostrils,

The breath touching perhaps,

Coolness,

Warmth,

The outside of the nose.

Moving attention now to the eyes.

So noticing the eyes sitting in their sockets.

Do they feel soft and heavy or perhaps there's a tightness?

Noticing sensation in the sockets of the eyes,

The eyelids,

Any subtle movement or tension,

The eyebrows,

The area between the eyebrows,

The temples and the forehead.

Perhaps noticing if the forehead is crinkled or slightly frowning or stretched out flat.

Any other sensations in the skin of the face?

Moving the attention now to the ears.

So noticing the outside of the ears,

The ear canals and then noticing the scalp from the top of the forehead right through to the top of the neck.

Any sensation in the scalp and then noticing the whole head and neck,

The weight,

The volume,

The three dimensionality.

As you feel the head and neck with awareness on the breath in and let it go on the breath out.

Noticing the whole body lying on the mat,

The whole body.

Feeling the weight of the body on the floor.

Noticing points of contact,

Lightness,

Heaviness in the body,

Stillness,

Movement,

Areas that are tight and others that might be more loose,

Diffuse,

Warm areas,

Cool areas.

Taking these moments to meet yourself fully.

Opening to body sensations,

Emotions and thoughts as they arise.

Awareness cradling the body,

Heart and mind.

As best you can being present with what is right now.

Now allowing sensations of breathing to come to the foreground.

Notice all the subtle felt sensations of the inspiration,

The little space,

The expiration,

The other little space.

Taking some time to be with the breath.

And perhaps now congratulating yourself on spending this time nurturing yourself in this wise and compassionate way.

Finding your way of transitioning to moving the body.

Perhaps by deepening the breath a little.

Perhaps moving the tips of the fingers softly over the thumbs.

Moving the toes,

Moving hands and feet,

Arms and legs.

You might even like to roll over and lie on one side for a little while.

And slowly making your way into a seated position.