Welcome to the Body Scan Meditation.
Take a moment to let the body settle in a comfortable position.
Relax the whole body.
Keep your head,
Neck and back erect but not rigid.
Keep the hands comfortably placed on the lap or on the knees if sitting.
Keep the hands on the sides if lying down.
Intentionally cultivate an attitude of patience,
Gentleness and kindness towards yourself.
Allow your eyes to gently close and tune in to the feeling of the breath flowing in and out of the body.
Focus your attention on the sensation of the breath moving past the nostrils or on the sensation of the breath moving into the belly,
Lifting it during each in-breath and receding gently on each out-breath.
Follow the breath as it comes in and goes out.
Now very gently shift the focus of your attention to the Body Scan Meditation.
You will be guided to scan your body part by part from head to feet and then back up to the head.
Focus your awareness on the body part and feel any sensations that might be present there.
Feel and acknowledge physical sensations like tingling,
Burning,
Pounding,
Tightness,
Looseness,
Softness,
Roughness,
Burning,
Numbness,
Dryness,
Etc.
Just acknowledge whatever it is you are feeling in your body.
If you do not feel anything,
Simply acknowledge that there are no sensations and move on.
Bring the focus of your awareness to the top of the body,
The head.
Feel any sensations that are arising in that part of the body.
Move awareness to the forehead.
Eyes Ears F sunds Tongue Move awareness down to the neck.
Shoulders Biceps Forearms Hands Move your awareness down to the upper back.
Chest Middle back Lower back Abdomen Move down to the hips.
Thighs Knees Shins Calves Feet Feel the whole body from the head to the toes for a few moments,
With it rising ever so gently with the in-breath and falling with the out-breath.
Bring the focus of your awareness to calves,
Feet,
Shins,
Knees,
Thighs,
Hips.
Move awareness up to the abdomen.
Lower back Middle back Chest Upper back Move awareness up to the hands.
Forearms Biceps Shoulders Neck Move your awareness up to the tongue.
Jaw Cheeks Nose Ears Eyes Forehead And the head.
Feel the whole body from the head to toes for a few moments,
With it rising ever so gently with the in-breath and falling with the out-breath.
We now come to an end of this meditation.
Please stay centered for a few moments to dedicate the merits of this practice.
May I be happy!
May I be peaceful!
May I live with ease!
May all beings be happy!
May all beings be peaceful!
May all beings live with ease!
