Settle into a comfortable seat or lying down position for meditation,
Taking a moment to adjust the body and arrive.
Arriving in a way that feels peaceful,
Comfortable,
That allows you to be both alert and relaxed.
Notice the breath coming in and out.
Notice the overall tone of the body and mind today.
Noticing with a gentle attention,
Simply welcoming whatever's here,
Not trying to fix or change.
And we'll begin our body scan.
As you feel each part,
Relax,
Let it down,
Let it go.
Begin to notice the eyes.
Soften and relax the eyes,
The area around the eyes,
The temples,
The forehead,
The cheekbones,
Bridge of the nose,
The mouth,
Lips,
The tongue,
And the jaw.
Feel the jaw soften.
You might even let the chin descend,
Letting the mouth open a little bit.
The whole face soft,
Open.
The top of the head,
The back of the head,
The back of the neck,
The throat,
Feeling the whole neck and head soft,
Resting easily on the spine.
Feel and soften the shoulders,
The upper arms are soft,
The elbows,
The forearms,
And the wrists.
Both arms resting at ease,
Simply noticing any sensations with a soft,
Generous attention.
Feel now both hands,
The back of the hands,
The palm of the hands,
The fingers,
The thumbs,
Index fingers,
Middle fingers,
Ring fingers,
Pinky fingers.
Both hands and all the fingers soft,
Resting,
Feeling now the area of the heart,
The chest,
The ribcage,
Solar plexus,
And belly.
Feeling and softening the belly,
Feeling the breath in the belly.
Feel and soften now the upper back,
The shoulder blades gently soften down the back,
The middle back,
The lower back.
Feel now the whole torso,
Notice the organs,
The inside of the torso.
Now sensing the seat,
The hips,
The pelvis,
Softening the attention in this area,
Noticing with a kind and open attention.
Soften the thighs,
The back of the thighs,
The knees,
The lower legs,
The feet.
Feeling both ankles inside and outside,
Feeling the tops of the feet,
The bottoms of the feet,
Both great toes,
Both second toes,
Third toes,
Fourth toes,
Baby toes,
Both feet and all the toes.
Now sensing both feet and both hands,
Sense both legs and both arms,
Front of the body and back of the body,
Inside of the body and outside of the body.
Now sensing the whole body,
Having a soft gaze of the body,
A soft inner gaze,
Gentle.
Sitting in this way,
Observing sensation in the body with a quality of openness in the mind.
Sitting here together for several minutes with this open attention on the body,
Just simply noticing whatever arises in the field of awareness without judgment.
Feel yourself now in your center,
In your awakeness,
Your aliveness,
Your presence,
Observing your experience with that quality of openness.
If the eyes have been closed,
You may like to open them and orient in your space.
Feel your center,
Your rootedness as you come into contact with your space.
And we'll close together with the sound of the bell.
