Hi,
This is Annie.
Let's do the body scan together.
This exercise cultivates three qualities of mind.
Relaxation,
Presence and awareness by bringing attention to sensations in the body in the present moment.
With an attitude of kindness and curiosity we develop a new relationship with sensations,
Feelings and thoughts.
So inviting ourselves now to adopt a comfortable upright position.
The posture of mindfulness.
Sitting comfortably with the back straight,
Body still and at ease,
Stable like a mountain.
Feet parallel and resting flat on the floor.
Hands resting lightly on the knees.
The shoulders wide with a sense of openness and strength in the upper body.
Or lying flat on your back,
Letting the arms relax out to the sides.
Releasing all of the muscles and giving the whole body into gravity.
If you prefer you can lift your knees up.
Eyes open,
Looking downwards with a soft focus or gently closing the eyes.
Becoming more and more relaxed with each out breath.
But without your awareness sinking into drowsiness.
Taking a few deep breaths and exhaling completely on each out breath.
Then breathing naturally,
Mouth very slightly open.
Taking a moment now to check in with how you're feeling.
There's not a right thing to feel or a wrong thing to feel.
Simply noticing.
And taking a moment to remember our intention for doing this.
Cultivating relaxation,
Presence and awareness with an attitude of kindness and curiosity.
For the benefit of ourselves and others.
Holding the whole body in our awareness.
Feeling the weight of the body pressing down on whatever is supporting us.
Now directing our attention to the crown of the head.
Noticing any physical sensations there.
Like tingling,
Vibrations,
Pressure or perhaps temperature.
Or noticing the absence of sensations.
That's fine too.
Noticing whether sensations stay the same or if they change and dissolve.
Gradually descending the focus of awareness down through the body.
The forehead and eyes.
Ears.
Nose.
Mouth.
Jaw.
Back of the head.
Throat.
Neck.
Top of the back.
The left shoulder.
Whenever the mind wanders that's completely normal.
It's totally fine.
Simply acknowledging this and bringing the attention back to the body.
Noticing any judgement or criticism of yourself.
Directing the attention to each arm in turn.
Moving awareness down from each shoulder to the fingertips.
Not holding an idea or image of the body in mind.
Not thinking about sensations in the body.
But directly sensing and feeling them.
From the top of the back down to the lower back.
If there are any uncomfortable sensations.
Seeing if we can simply hold them in awareness.
Letting go of any thoughts about the pain.
If something is really painful of course it's fine to adjust our position.
Moving the attention down from the left hip.
Thigh.
Knee.
Calf.
Foot.
Toes.
And down the other leg now.
Shifting attention back to the stomach.
Noticing the sensations of breathing here.
Perhaps in the chest if you prefer.
Just feeling the rise and fall with each in breath and out breath.
Just a light precise attention.
Not blocking any sounds or thoughts.
And when the mind wanders.
Bringing it gently back to the movement of breath.
Again and again.
And now expanding the field of awareness to take in the whole body.
Noticing any sensations arising anywhere.
And gently opening your eyes if they were closed.
Releasing any effort of trying to do anything and just allow your mind to be.
Just as it is.
Simply being.
And noticing how we feel after this short practice.
Taking a moment of course to appreciate this time that you have spent taking care of yourself.
And now starting to move again.
And allowing the qualities of relaxation,
Presence and awareness to integrate into your daily activity.
Remembering perhaps to take a few moments regularly to notice sensations in the body throughout our day.
.
