The Friendly Body Scan

A Body Scan practice that incorporates warmth, friendliness and appreciation toward the body. Enjoy!

Transcript

So settling into a comfortable position for the body scan. This is generally done lying down but can also be done seated. So allowing the body to be supported by the surfaces, Whether that's lying down or on the chair. Allowing the body simply to settle. There may be awareness of the sounds around you, Awareness of clothing and temperature. Considering the state of mind also at this time. Not needing to change it, But simply noticing the quality of the mind as we come to the body scan. Gently tuning into the breath. Noticing where the breath is being felt at the moment. Whether that's at the nostrils, Whether it's at the chest area, Or maybe a little lower in the abdominal region or the belly. An expansion, A contraction that can be perhaps detected there. Now directing the attention to the body, The right foot in particular. Awareness of the heel, The arch of the foot, The soft pad that makes the ball of the foot and the toes. Considering the ankle, The inner part of the ankle and the outer aspect. The area also behind and on top of the ankle. Awareness of the ankle as a whole. Moving to the right lower leg, The shin area, The calf, Sensation of muscle and bone perhaps. Having a sense of the weight of the right lower leg. Moving to the right knee, The right kneecap, The sides of the knee and behind the knee. To the right upper leg, The thigh, The large bones and joints that make up this area of the body. Again there might be the sensation of weight and heaviness. So bringing awareness to the right leg as a whole from there. From the hip joint down the upper thigh to the knee to the lower leg, The ankle, The heel, The arch of the foot and the toes. And having a sense of appreciation and gratitude for the right leg. Moving now to the left leg, The left foot, The left heel, The arch of the left foot, The ball of the foot and the toes. Awareness of the left ankle. Exploring this in your own way, The top, The sides and back. Coming to the left lower leg, The shin, The calf, The sides. Noticing the mind also whether there has been a wandering or a drifting perhaps. And if this has occurred, Not a problem. Simply noticing and escorting the mind back to the part of the body that we're exploring at the moment. Being the left lower leg. Coming to the left knee, Behind the knee, The sides and the kneecap. Considering the complex joint of the knee to the left upper leg, The left hip, Arch bone that makes up the left upper leg, Muscle, Skin. Smiling with acknowledgement and awareness of the left leg. Coming to the torso, The trunk of the body. Noticing the pelvic area where the lower back may be in contact with the floor. Sensation of clothing and the top of the pelvic area. Perhaps having an awareness of the internal organs of the pelvic region. Moving up to the abdominal region. Sensation of clothing and noticing the breath in this part of the body. Riding the waves of expansion and contraction. Considering the vital organs in this part of the body. The lungs, The heart, The ribcage and the soft tissues that make up the upper chest and back. Bringing awareness of the trunk as a whole. Noticing whether the mind has comments about this or perhaps it's simply wanted off. Smiling and redirecting the attention if need be back to the central part of the body, The core. Moving to the right arm. Driving down to the hand, The palm of the right hand, The top of the hand, The thumb and all the fingers. Having a sense of temperature and touch. Awareness of the right wrist, The small bones that make up this complex joint. Moving up the arm to the forearm. Awareness of muscle and bone. Sensation of temperature, Clothing perhaps. The right elbow, The outer part of the elbow, The inside and around the elbow as a whole. The right upper arm. Awareness of bone, Muscle and the right shoulder. Bringing that acknowledgement and gratitude to the right arm as a whole. From the shoulder, The upper arm, The elbow, The forearm, The wrist and the hand on the right side. Moving to the left arm. Down to the left hand. Awareness of the temperature of the left palm, The top of the hand, The thumb and the fingers. The left hand at rest. The left wrist, The top of the wrist, The sides and underneath. Moving to the left forearm. Being aware of this part of the body, In its uniqueness. Checking where the mind is of course. And if needed, Gently coming back with that smiling attitude of ah, This being and wandering again. And coming back to the left lower arm. The left elbow. Exploring this in your own way. The left upper arm, The left shoulder, Front and back, The muscles, The makeup, The left upper arm. And bringing that light gentle awareness to the left arm as a whole. Complete. From the shoulder, The upper arm, The elbow, The forearm, The left wrist, Hand and fingers. Gently coming to the neck and throat area. Awareness of the trachea and the esophagus. The soft tissue that supports and surrounds the neck area. Moving to the head. Noticing where the head may be in contact with the floor. Or if seated, The crown of the head moving upward towards the ceiling. So awareness of the head. The scalp, The forehead, The area around the eyes and cheeks. The chin. Considering the vital sense organs contained within the head. The eyes resting in the eye sockets. The ears, Nose, Mouth. Considering the brain resting, Absorbing and connecting with the body as a whole. Having explored the body from the feet, Legs, Torso, The arms and hands, The neck and the head. The body works as a whole, Interconnected, Working as one. And the breath moving through the body. Enriching with the in-breath. Bringing energy and vitality. And the out-breath complements this by allowing a softening and releasing and letting go of unwanted elements. So spending the last part of this meditation experiencing the breath moving through the body. Not needing to analyze it. Simply allowing it to travel and to be experienced as it is. Gently becoming aware of the environment. Sensation of clothing, Temperature. Sounds that might be present at the moment. Noticing the quality of mind. And simply acknowledging that you've taken the time to be with the body, The breath and the mind.

Reviews

Thank you Barb, calming and rejuvenating

Lovely, thank you!

Excellent body scan

Very friendly indeed! Thank you x

Warm voice and nice, even, patient pacing. Soothing and quieting.