Body Scan Meditation I'm your guide,
Christoph.
The purpose of this practice is not to escape to some imaginary world,
But to learn how to bring your awareness back to the present moment,
And your body is the vehicle.
Continued practice will help to slow down the incessant stream of thoughts,
And create some breathing space between you and those thoughts.
Another helpful meditation on your mindfulness journey.
Settle into a comfortable position.
You can do this practice sitting in a chair,
Lying down,
Or even standing.
Adapt your position to follow this meditation as relaxed as possible.
Allow your eyes to close,
Or if you prefer,
Lower your gaze or focus on a spot on the wall.
You can rest your hands on your belly or by your side,
And relax your hands.
Make sure your legs,
Back,
And head are comfortable.
Use pillows to support those areas if you wish.
Allow your whole body to relax.
You are taking some time out to practice being,
Not doing,
So please don't force any relaxation.
Allow yourself to just be in this moment.
Let's bring our attention to the breath.
Maybe you're breathing through your nose,
Or perhaps you can feel the gentle flow of air on your lips.
Just become aware of your breath.
There is no need to change your breathing.
Just breathe normally,
And keep your attention on your breath.
Whenever your mind wanders gently and non-judgmentally,
Bring it back to your breath.
Noticing the breath,
Allowing it to move your body as you inhale and as you exhale.
Notice the gentle movement of your chest as you breathe.
Now bring your attention to your head,
The back and sides of your head,
And your ears.
And now your face,
The forehead,
Temples,
Eyes,
Eyelids,
Eyebrows,
Cheeks,
Your nose,
Nostrils,
Mouth,
Lips,
And your jaw.
Move the attention down into your neck,
Throat,
And shoulders.
Take a deep breath in,
And out.
In,
And out.
And let your attention rest in this area of your body for a moment.
And now focus on your upper arms,
Left and right,
The elbows,
Your lower arms,
Wrists,
Hands,
Front and back,
And all your fingers.
And let your attention rest here for a moment.
Remember there's no need to rush this practice.
And if your mind wanders gently and non-judgmentally,
Bring it back to the now,
Your breath,
And your body.
Now let's observe the torso and chest.
How about the stomach area and your belly button?
Take a deep breath in,
And out.
In,
And out.
And let your attention rest in this area of your body for a moment.
Again,
If your mind wanders gently and always non-judgmentally,
Bring it back to the now,
To your breath,
And to your body.
How about your lower back?
Just observe any sensations and let them be.
Now bring your attention to the middle of your back,
And then your upper back.
And let's move down to the pelvis,
Your hips,
Upper legs,
Left and right,
The knees,
Your lower legs,
Shins,
Calves,
Ankles,
And your feet,
The soles of your feet,
And your toes.
Take a deep breath in,
And out.
And another deep breath in,
And out.
And let your attention rest in this area of your body for a moment.
And if you catch your mind wandering,
Again bring it back to the now.
Now scanning from the toes upwards all the way to your head,
Feel how each part of your body is connected.
And also feel the skin around your whole body.
And just observe any sensations and let them be.
And bring your attention back to your breath.
Take a deep breath,
And as you breathe in,
Imagine that your whole body is breathing in.
And as you breathe out,
Imagine that the whole body is breathing out.
The whole body filling with breath as you breathe in,
And the whole body releasing as you breathe out.
And as the practice comes to an end,
Gently bring your awareness back to your environment,
And in your own time,
Open your eyes.
.
