We use the body scan meditation to tune into the sensations we're feeling in the body.
Every emotion manifests first as a sensation.
And if we can tune into those sensations without trying to change or suppress them,
We learn how to connect and feel our emotions,
Letting them pass without causing ourselves unnecessary chaos or suffering.
Begin by gently closing the eyes and feeling the sensations in the crown of the head.
Is it hot,
Cold,
Tense,
Relaxed?
Is it tingling,
Numbness?
Whatever the sensation is,
Just let it be without changing it,
Without hoping for anything.
But whatever or what isn't there.
And then shift your attention to your face.
And see what you can notice there.
Move down into the neck,
Shoulders,
Upper arms,
Forearms,
The wrists,
The hands and the fingers.
And then shift your attention back to the neck.
And see what you can notice in the chest,
In the belly.
And continuing to move down the body through the hips and the thighs,
The knees,
Shins,
Ankles and feet.
Moving your attention between the toes,
Around the tips of the toes and then to the soles of the feet.
And what sensations can you feel here?
Is it tense,
Relaxed,
Hot,
Cold?
Whatever it is,
Let it be exactly as it is without trying to change it.
And then begin to draw your attention up the back of the body,
Noticing any sensations and allowing them to be.
Moving up through the ankles,
The calves,
The backs of the knees,
The thighs,
The rear and into the lower back.
And see what you can feel as you move your attention into the middle back,
The upper back,
Between the shoulder blades.
And then up through the neck and around the back of the head and back up to the crown.
Bring your awareness into the entire body.
And slowly begin to bring movement into the hands and the feet.
And when you're ready,
Take a moment to honour yourself for your practice.
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