Finding a comfortable position for your body scan meditation today.
Keeping your head upright during the practice.
Closing down the eyes and gently observing the breath.
With each exhale feeling your body soften.
Softening your eyelids and your eyebrows.
Relaxing your jaw and releasing your shoulders.
Feeling any tension in your hands and feet dissolve.
Bringing a soft smile of gratitude to your face for prioritizing meditation today.
Moving your awareness back to the breath.
Connecting with any sensations around the tip of your nose or through your nostrils.
Simply witnessing any movement around the shoulders,
Chest or belly.
Starting at the crown of your head,
Becoming aware of any sensations in this region.
Then scanning your forehead,
Noticing any sensations there.
And bringing your awareness to your eyebrows,
Lips and chin.
At each location just witnessing any type of sensation,
Pulsing,
Warmth,
Tingling.
If the sensation is very noticeable,
Leaning into it,
Seeing how it moves,
How intense it is.
How it is morphing and changing when you focus on it.
Bringing your awareness to your neck and shoulders.
Scanning these areas for sensations and just resting your attention on these sensations.
Noticing if the urge to apply labels or make judgement is there.
Noticing where your mind goes when you start to evaluate the sensations.
Remembering that your body and mind is always sensing the environment you are in to protect you.
It's always switched on and alert.
Observing sensations in different areas of the body just shows you that it's only when you bring your attention to an area,
Some of the sensations become more noticeable.
Scanning down your arms,
Stopping at the elbows and then moving to the wrists and hands.
Observing the sensations,
Not getting attached to them,
Then letting go of the sensations and moving to the next area.
Scanning your chest,
Belly and hips,
Bringing awareness to the sensations there.
If any judgement arises regarding the sensations,
Challenge this judgement.
Is this judgement warranted?
Challenge these thoughts.
Do you need this level of protection?
Scanning your thighs,
The knees and the shins,
Observing what arises in these areas.
Scanning your ankles,
The different parts of your foot and your toes.
Reassuring your body and mind that you are in a safe and secure place and that any heightened vigilance isn't serving you at this moment.
Scanning from the top of your head,
Passing through all your body parts and finishing at the soles of your feet.
Repeat this scan a few times,
Moving from area to area,
Sensation to sensation,
Without any judgement or attachment.
And then returning to your breath,
Taking a deep inhale and a long,
Slow,
Steady exhale.
Actively relaxing your body with each exhale.
Remembering that any sensations you witnessed in your body,
They are always changing.
They move,
Shift and morph from moment to moment.
These sensations do not need to be judged.
They don't need any commentary.
Let them simply be sensations.
Moving your attention outward now,
Becoming aware of any sounds in your environment.
Starting to move your fingers and toes.
Acknowledging yourself for taking the time to reduce the stimulus being absorbed by your body.
Taking time to live in the present moment and time to let your nervous system help you rest and rejuvenate.
The practice is coming to a close.
Please take your time coming out of the practice,
Only opening your eyes when you truly feel ready.
