Body Scan To Move Your Focus Away From Thoughts

Body scan to move your focus away from thoughts, to feel the sensation of the body, just observe it, without being the observer, let go of all the images or thoughts about you, empty the self, this moment, there is only sensation, that's the whole content of your being at this moment. Can you feel that you are not the thoughts at all?

Transcript

Start by taking a moment to find a comfortable position to sit.

In the posture,

Let you feel relaxed and get alert.

Let hands rest on your knees or laps.

Let the eyes close gently.

Soften your forehead.

Temples.

Cheeks.

Chin.

Act a soft smile in the corner of your lips.

Relax your neck and shoulders.

Bring the attention to the breath.

Breathe naturally.

As you breathe in,

Notice that you are breathe in.

Feeling the sensation of breathe in.

It can be the coolness around the nostrils.

Or the expansion of the belly.

Or anywhere.

Focus on the part you feel most.

As you breathe out,

Notice that you are breathe in out.

Feeling the sensation of breathe in out.

It can be warmth around the nostrils.

Or the contraction of the belly.

Or anywhere.

Focus on the part you feel most.

Focus on the part you feel most.

Focus on the part you feel most.

Focus on the part you feel most.

Focus on the part you feel most.

Focus on the part you feel most.

Focus on the part you feel most.

Focus on the part you feel most.

Focus on the part you feel most.

Now,

Move your attention from breath to the top of the skull.

Here,

Let's do a bonus again.

See whether you can feel something there.

Like warmth or tingling or whatever.

If you feel nothing,

That's okay.

Slowly move your attention to the back of your head.

Face.

Make.

Shoulder.

Back.

Waist.

Chest.

Belly.

Pelvis.

Arms.

Hands.

Thighs.

Knees.

Cough.

Ankle.

Feet.

Return to the breath,

Feeling the sensation of the belly.

Exhale.

Exhale.

Let's do the bonus again.

But this time,

From bottom to top.

Place the attention on the feet.

Let go of any thoughts.

Ankle.

Cough.

Knees.

Thighs.

Hands.

Arms.

Pelvis.

Belly.

Chest.

Waist.

Back.

Shoulder.

Neck.

Face.

Slowly bring the awareness back to the room.

Feel into the body.

We go to fingers and toes.

Tune in to the sound around you.

Slowly open your eyes.