Shine a glowing light of awareness into the present moment. This is a beginner's practice for learning the body scan meditation: returning the wandering mind to the body. This practice will leave you feeling complete still, calm, and reading to embrace the day with newfound mental clarity.
Finding yourself in a comfortable position with the feet outstretched and lowering your gaze or closing the eyes if that's comfortable to you and dropping now into the body as we open our awareness to all of the sensations of the body that may be there or may be absent and allowing the body to be just as it is and noticing the breath entering and leaving the body and as we begin the body scan meditation the intention is not any striving or hoping for a result but simply a noticing a noticing of the sensations of the body and a returning of the awareness back to the body as our mind wanders and now we open the awareness to the feet and as we breathe into the feet we allow a warm and glowing light to shine our awareness to this area of the body feeling into both feet right now perhaps wiggling the toes what temperature is there what texture and now moving the attention to the ankles and lower legs feeling into the legs and noticing any sensation that may be there or not and when you notice that the attention is suddenly somewhere else gently and without judging returning it to the legs you and now allowing the glow of the light to move upward to the knees and the upper legs and noticing any sensations that may be there or not and now as we notice the warm glow of the light of our attention focuses in to the area of the belly and breathing into the belly noticing any sensations that are there as we breathe in and out and shining the glowing light of awareness to the back and the spine and what sensations are there and when you are ready moving the attention to the wrists and forearms now what is there here to feel and moving the attention to the elbows and the upper arms and again as the mind may wander off during our meditation simply bringing it back to the body and and from here the warm glowing light of our attention moves to the shoulders and the back of the neck and up to the head and breathing into this area of the body noticing what sensations are here and breathing in opening the awareness to the face and the jaw and now allowing the warm glow of the light of our attention to bathe the body from head all the way down to the toes as we take in the whole body again in our awareness and breathing in and out as it feels comfortable to you noticing all of the sensations of the body and allowing them to be just as they are in this moment and now allowing some movement back into the body wiggling the fingers or the toes as it feels right to you or stretching parts of the body that feel good to you and opening the awareness back to the room focusing the gaze of the eyes to be present in the room in this moment as we complete our meditation of the mindfulness of the body you
