Body Scan For Present Awareness

20 minute Body Scan bringing you the here and now. Being aware of your body and the present sensations. Being mindful of the whole body and letting yourself really connect with each part of your body and feeling each part.

Transcript

Music Together we begin a journey of mindfulness,

Focusing on self love and care.

Just take a few minutes to find a place that's comfortable for you,

Lying on your bed or on the floor.

Just keeping your arms slightly away from your body,

Your feet about hip width apart,

Your feet falling to either side,

Trying to connect your full spine to the floor or on your bed.

Your shoulders relax,

Your eyes are closed.

Let's just arrive in the space we are in,

In the here,

In the now.

I'd like to honour your presence right now and just ask yourself the question,

How you're feeling today,

Why you're here and what brought you here today.

We're not analysing or judging this,

We're merely being aware why we're here.

Take some time to just feel your body,

Being aware of how you're feeling now.

Can you sense your body breathing?

Can you feel the breath moving in and around your body?

Keeping your eyes closed,

Just landing in the space you're in.

As you inhale and exhale,

Just ask yourself in your mind how you're feeling.

Are you feeling any emotions?

Or maybe you aren't feeling anything right now and that's fine.

Do you have any thoughts in your mind right now?

Can you hear the clatter of thoughts in your head?

Just take your time as you focus on your breathing,

Just being aware of your thoughts.

Acknowledge that they exist and your mind is doing what it normally does,

It's okay.

Just being aware of your thoughts and know that they are thoughts and they will be around later as well.

Just breathing in the present,

In the present moment.

Being aware of how your body moves with every inhalation and exhalation.

How is your body moving?

Is it moving to the rhythm of your breath or maybe to the sounds around you?

There is no right,

No wrong,

Just being aware of your breath and how your body is moving.

Now just take the time to breathe and scan your body.

How is your whole body feeling right now?

Being aware of your body connected to the floor,

Are you feeling any sensations?

How is your spine feeling?

The back of your head,

Is it on a pillow or is it connected to the floor?

Do you feel like making any adjustments or are you fine where you are?

Either way it's fine.

Just breathing here for a while and just being with yourself.

Just keeping those eyes closed,

Breathing.

Just breathing and being aware,

Being aware of where you are and your body.

Maybe reading a poem by Rumi,

Guest House.

Just absorbing,

Being aware as I read it out to you before we begin our body scan.

Guest House.

This is a guest house.

This being human is a guest house.

Every morning a new arrival.

A joy,

A depression,

A meanness.

Some momentary awareness comes as an unexpected visitor.

Welcome and entertain them all.

Even if they are cowards of sorrows who violently sweep your house empty of its furniture.

Still treat each guest honorably.

He may be clearing you out for some new delight.

The dark thought,

The shame,

The malice.

Meet them at the door laughing and invite them in.

Be grateful for whoever comes because each has been sent as a guide from beyond.

Being aware of your body,

Lying comfortably.

Take several long deep breaths in and out.

Breathe in fully and exhaling slowly.

Breathe in through your nose and out through your nose or mouth.

Feel your stomach expand on an inhalation and relax as you let go as you exhale.

Begin to let go of noises around you.

Begin to shift your attention from outside to inside yourself.

If you are distracted by sounds around you,

Simply notice this and bring your focus back to your breathing.

Now slowly bring your attention down to your feet.

Begin observing sensations in your feet.

You might want to wiggle your toes a little.

Feeling your toes against the socks or just a breeze that touches your toes.

Just notice without judgement.

You might imagine sending your breath down to your feet.

As if the breath is travelling through your nose,

To your lungs,

Through your abdomen,

All the way down to your feet.

And then back up to your lungs and out through your nose.

Perhaps you don't feel anything at all and that is fine too.

Just allow yourself to feel the sensation of not feeling anything.

When you are ready,

Allow your feet to dissolve in your mind's eyes and move your attention up to your ankles,

To your calf muscles,

To your knees and thighs.

Observe the sensations you are experiencing throughout your legs.

Breathe in to your legs.

Breathe out as you observe your legs.

If your mind begins to wander during this exercise,

Gently notice this without judgement and bring your mind back to noticing the sensations in your legs.

If you notice any discomfort,

Pain or stiffness,

Don't judge this just simply noticing it.

Observe how all sensations rise and fall,

Shift and change moment to moment.

Notice how no sensation is permanent.

Just observe and allow the sensations to be in the moment,

Just as they are.

Breathe in to and out from the legs.

Then on the next out breath,

Allow the legs to dissolve in your mind.

Allow your legs to dissolve in your mind.

Move to the sensation in your lower back and your pelvis area,

Softening and releasing as you breathe in and out.

Slowly move your attention up to your mid-back and upper back.

Become curious about the sensations here.

You may become aware of sensations in the muscles,

Temperature or points of contact with the floor.

With each out breath,

You may let go of the tension you are carrying.

Then very gently shift your focus to your abdomen and all the internal organs here.

Perhaps you notice the feeling of the clothing,

The process of digestion or the belly rising or falling with each breath.

If you notice opinions rising about these areas,

Gently let these go and return to noticing just the sensations.

As you continue to breathe,

Bring your awareness to the chest and heart region and just notice your heartbeat.

Observe how the chest rises during the inhalation and how the chest falls during the exhalation that go of any judgement that arises.

On your next out breath,

Shift the focus to your hands and fingertips.

See if you can channel your breathing out of this area as if you are breathing into and out from your hands.

If your mind wanders,

Gently bring it back to the sensation in your hands.

On the next out breath,

Shift the focus and bring your awareness to your arms.

Observe the sensations or lack of sensations that may be occurring there.

You might notice some difference between the left and right arm.

No need to judge this.

As you exhale,

You may experience the arms soften and release tension.

Continue to breathe and shift focus to the neck,

Shoulders and throat region.

This is an area where we often have tension.

Be with the sensation here.

It could be tightness or something you are holding onto.

You may notice the shoulders moving along with the breath.

Let go of any thoughts or stories you are telling yourself about this area.

As you breathe,

You may feel the tension rolling off your shoulders.

On the next out breath,

Shift your focus and direct your attention to the scalp,

To your head and face.

Observe all the sensations occurring in those areas.

Notice the movement of the air as you breathe in and out of your nostrils.

As you exhale,

You might notice the softening of any tension you may be holding onto.

As you reach your attention,

Expand out to include the entire body as a whole.

Bring your awareness to the top of your head and down to your toes.

Be the gentle rhythm of your breath as it moves through your whole body.

As you come to the end of this practice,

Take a full deep breath,

Taking in all the energy of this practice and exhale fully.

When you are ready,

Slowly stretching your arms,

Your whole body,

Your feet.

Gently,

In a comfortable,

Comfortable way,

Just turning your whole body to the right side.

Feeling the energy within you as you gently use your hands to help your body,

Lifting your body up and coming into any comfortable,

Seated position.

Inhale and exhale,

Rubbing your palms together for warming palms,

Placing your warm palms in front of your closed eyes,

Gently releasing the arms and slowly opening your eyes.

Inhale and exhale,

Rubbing your palms together for warming palms,

Gently releasing the arms and slowly opening your eyes.

Reviews

Namaste 🙏 🪷📿🕊💝🧘‍♀️🙏

Beautiful! Ayesha’s voice is soothing and deep. It took me to a profound and intense meditation. I feel great! Thank you.

Very relaxing

Good pace, very enjoyable

Wow, this was very special and wonderful! I'll certainly be back to this many times!🙏🏼🌸🦋

Thank you, I'm grateful for this opportunity to heal my body🙏

Awesome laying down meditation- Complete. Loved it. Soothing voice & good intro 🙏🏽

I really enjoyed this meditation. Very relaxing. Great voice

I just love sound of your voice. I am very greatfull to have your guidance for my meditation.
Thank you so much.
Namaste
🌼🙂🌼

Very relaxing.
Thank you

So helpful for decreasing anxiety.