Welcome to the Body Scan Meditation with Dr.
Leslie Belzer.
Finding a comfortable posture with the body outstretched or seated in a chair,
Allowing the eyes to close or gaze forward,
Whatever feels comfortable to you.
And now feeling into the body,
Lying or sitting here.
Feeling into the areas of contact in this moment,
Where the feet are touching the ground or the chair or the end of the bed.
The pressure under the legs,
The back,
The seat,
Arms or head.
And noticing the breath entering and leaving the body.
And starting down with the feet,
Feeling into both feet right now in this moment.
Maybe wiggling the toes and noticing any sensations that are there.
And moving the attention up to the ankles and lower legs.
Feeling any pressure or sensations that are there.
And as you notice the attention is suddenly somewhere else,
Just gently without judgment return it to the legs.
The mind likes to wander and we gently return it to the body.
And as you find it helpful you may imagine yourself breathing into the area of the body as if the attention could ride on the breath.
Or as if your attention could light up the area like a glowing light.
And now allowing the glowing light and the breath in the legs to move upward to the knees and the thighs.
Again scanning this area of the body and noticing the sensations that are there.
And setting your intention to feeling into this area of the body.
And now letting go of the legs and moving the attention to the lower trunk,
The pelvis and belly up to the belly button.
Allowing a glow of the light to gently scan this area bringing to mind any sensations that are there.
Feeling the breath in the belly.
Now letting go of the belly and moving upward into the chest and feeling the sensations that are there.
Feeling the breath here with each inhalation and each exhalation.
Noticing the pressure in the back and feeling into the spine against the chair or the bed and noticing any sensations that are there.
Feeling the back to feel a little warmer,
A little heavier.
Allowing the glow of the light to scan the area for any more sensations in this moment.
And then letting it go and moving the attention to the hands and fingers.
Feeling into the individual fingers and the positioning of the hands.
Allowing them to become a little bit heavier,
A little warmer.
And then letting them go.
Moving the attention up to the wrists and forearms now.
Feeling any sensations that are there.
Moving the attention up to the elbows and upper arms.
Allowing the breath and the warm light to scan all the way up the arms.
And just noticing in this moment how they feel.
And if the mind wanders off,
Gently nudging it,
Bringing it back.
Bringing it back to the breath and the arms again and again.
And from here moving the attention upward to the shoulders and the back of the neck and to the head and face.
Feeling into the jaw and the cheeks and the face.
And taking in the sensations of the face.
Allowing the lips to part and the face to relax.
And now with every inhale and exhale,
Imagining the glowing light hovering over the body.
From the toes,
Slowly upward,
All the way to the tip of the head.
And now opening the awareness to include the entire body again.
With each inhale and exhale,
Imagining the glowing light flowing upward from the toes all the way to the top of the head.
Feeling into the body and breathing naturally.
And imagine yourself breathing from the crown of the head all the way down to the toes now and then up and out again.
Noticing all the sensations of the body and allowing them to be just as they are in this moment.
And now as we bring our practice to a close,
Allowing some movement back into the body.
Maybe wiggling the toes and the fingers or stretching the body the way that it wants.
And focusing the eyes and coming back to the room.
