This is a short body scan.
I like to call this a curious body scan.
It is one of the ways that we can practice on a daily basis.
A sense of getting more intimate with the sensations,
The tensions,
The feelings that are occurring in the body.
I highly recommend making this a regular practice.
So finding a comfortable seat or lying down if you prefer.
And getting a sense of grounding and presence in this moment.
Let's start by taking three intentional deep breaths.
Breathing in on the count of four.
Breathing out two,
Three,
Four.
Breathing in two,
Three,
Four.
And breathing out two,
Three,
Four.
One extra big breath in and releasing on the count of four.
Now bringing your attention first to your feet.
Let's start with the left foot.
Exploring the sensations in the left big toe,
The rest of the toes,
Maybe the sole of your foot.
Maybe you can feel heat or texture or contact with the floor beneath you.
And then moving to the right foot.
Can you feel tingling in the big toe,
The rest of the toes?
Can you feel the skin touching the socks,
The shoes,
Or the surface beneath you?
What's it like to have a right foot?
Now feeling into both of the feet at the same time.
Gently gliding your attention on the left calf.
Gently gliding your attention to the left and right calves.
Can you feel them?
Can you sense into your lower legs?
Realizing that visualizing your lower legs is not the same thing as feeling the sensations in the body.
Moving up into the knees and the thighs.
Can you get a sense of pressure,
Of gravity?
Maybe fabric against your skin?
Or for tightness?
Tension,
Tingling?
And then sensing into the sit bones,
The pelvic area,
The hips.
What can you feel?
Moving up towards the belly.
We can hold a lot of tension in and around the stomach,
The intestines,
The gut,
Our second brain.
So curiously wandering around your attention there.
So curiously letting your attention wander around.
And getting a sense of what state you're in.
What state your gut is in.
Curiously wandering around and getting a sense of how you're feeling today.
What is there to notice?
Leaving it moving up towards the heart area,
The chest.
Trying to focus your attention first on the feeling of the heart beating.
What is it like to feel your own heartbeat?
And feeling around the ribs,
The rib cage.
Now moving up towards the collar bone and the shoulders.
Sensing into both of the shoulders.
Finding any sensations that are coming up for you.
If you come across difficult sensations,
Pain,
Just sending some compassion and thinking the body part.
Recognizing that there is pain.
If the pain is too sharp you can choose to focus on any other area of the body that is either neutral or that holds a pleasant sensation.
Moving your attention down both of your arms and feeling into the hands.
And examining and curiously wondering what is it like to feel your hands in this moment.
What is there to feel?
And noticing that numbness or the absence of sensation is also a sensation and that it's perfectly okay.
And then moving up towards the throat,
The jaw,
The cheekbones,
The eyes and the eye sockets,
The brow.
Finding and sensing and curiously exploring what is it like to be in your body right now.
And now feeling into the whole body.
And letting yourself be curious,
An explorer.
Noticing when thoughts come up and letting them go.
To come back to sensing your body breathing in this present moment.
And whenever you're ready you can open your eyes.
Namaste.
Namaste.
