Welcome to the Mindfulness Without Bells and Beads meditation series.
Body Scan Meditation.
During the exercise we will be noticing what sensations are present in different regions of the body,
Whatever they are,
And releasing any impulse to wish they were different from how we find them.
Catching if we notice ourselves getting lost in judgment,
Self-criticism,
Or any other thoughts and stories,
And coming back to the guidance in the meditation,
Note that the goal here isn't to become relaxed,
Although that might happen.
Instead,
We are just becoming present to what is here in this moment.
Let's begin.
Beginning by taking a seated or lying down posture and settling in for the exercise.
Once you're reasonably settled,
Allowing the eyes to close if that's comfortable,
And tuning into your attention and awareness.
Just noticing whatever is here in the mind and the body for a few moments,
Allowing whatever you notice to be just as it is,
And letting go of any impulse to wish things to be different or wish them away.
Holding the body with an attitude of unconditional friendliness and care.
Becoming aware of the sensations of breathing.
Feeling the air as it enters the nose and causes the chest and abdomen to rise,
And as it makes its way back out of the body.
Releasing any impulse to control the breath.
Just noticing the process of breathing.
And now guiding the spotlight of attention down the left leg,
Into the left foot,
And out to the toes of the left foot.
Giving full attention to the toes of the left foot and noticing whatever sensations are present.
Perhaps there is tingling.
There may be warmth or coolness.
Some kind of a temperature perception.
There may be a lack of sensation.
This is perfectly fine.
We aren't trying to make any particular sensation happen.
We're just noticing what's here.
Now expanding your attention to encompass the entire foot.
The bottom including the heel and sole,
The top and sides of the foot.
Exploring any and all sensations.
Bringing a curious and non-judgmental awareness to whatever you find here.
Moving attention into the ankle.
An often overlooked region of the body unless it's injured.
What sensations are here in this moment?
If there are intense sensations associated with injury,
Noticing them with that same curious and non-judgmental awareness.
Continuing now to move the spotlight of attention into the lower leg.
Starting with the calf,
Shin,
Sides of the lower leg,
Knee,
And then the thigh one after the other.
Noticing sensations in each of these regions of the body in turn.
Acknowledging that as we move attention into regions of the body,
Thoughts,
Emotions,
Memories,
Or other experiences associated with that region such as a knee injury or fall or other trauma may come up.
If this happens,
Just allowing those thoughts and emotions to arise and pass away on their own.
Recognizing they are merely thoughts.
No need to push them away.
And now guiding the spotlight of attention down the right leg,
Into the right foot,
And out to the toes of the right foot.
Giving full attention to the toes of the right foot and noticing whatever sensations are present.
Perhaps there is tingling,
There may be warmth or coolness,
Some kind of a temperature perception,
There may be a lack of sensation.
This is perfectly fine.
Now expanding attention to encompass the entire foot.
The bottom including the heel and sole,
The top and sides of the foot.
Exploring any and all sensations.
Bringing a curious and non-judgmental awareness to whatever you find here.
Giving attention into the ankle to notice what sensations await you here.
From time to time the mind may wander away from noticing sensations and get lost in thoughts,
Worries,
Anxieties,
Fantasies,
Worries or regrets.
When this happens it's not a mistake.
Just acknowledge what the mind was lost in and gently but firmly guide attention back to where you had intended it to be.
Starting now to move the spotlight of attention into the lower leg,
Calf,
Shin,
Sides of the lower leg and knee and then the thigh one after the other.
Releasing sensations in each of these regions of the body in turn.
Releasing intentional awareness of the right leg and moving the spotlight of attention into the hips and pelvis,
The right hip,
The left hip and the entire pelvic region.
Noticing any sensations here.
Shifting attention now to the lower back.
A place where we may carry tension,
Stress and unpleasant sensations you might call pain.
If there are any of these types of sensations present,
Seeing if it's possible to just notice and let them be.
Noticing and releasing any impulse to wish things were different than how you find them.
Noticing whatever sensations are present here in this moment.
Are they static?
Do they change?
Delving into the sensations and noticing them as clearly as you can.
Expanding awareness to take in the middle of the back and then the upper back,
Also including the back of the shoulders,
So that the entire back is on the main stage of awareness.
Releasing the back and awareness and shifting attention to the abdomen.
Noticing any sensations in this region of the body.
Perhaps noticing the movement of the breath here.
Catching if you've become distracted or captivated by thoughts,
Stories,
Worries,
Desire to rush through the exercise or boredom and acknowledging what the mind got lost in and bringing attention back to where you had intended it to be.
Changing attention from the abdomen to the chest,
Noticing sensations here,
Perhaps more clearly noticing the sensations of breathing,
Along with any other sensations that might be present.
These subtle sensations are underneath more obvious ones.
Shifting attention now to take in both arms and hands,
Bringing a beginner's mind to this region of the body we know so well and use every day.
Noticing the arms and hands as if for the first time and bringing curiosity to whatever sensations are here.
Letting go of the arms and hands,
Moving attention into the shoulders and neck.
Also places we may hold stress and tension from time to time.
What's true in this moment?
Releasing any impulse to push away any unpleasant sensations.
Instead,
Just noticing what's here.
Being open to and allowing whatever is here to be fully felt.
Releasing the shoulders and neck and bringing your awareness now to the face and head.
Moving region by region,
Beginning with the jaw,
Chin,
Mouth,
Nose,
Cheeks,
Temples,
Eyes,
Forehead,
Scalp,
And back of the head.
Noticing any sensations along the way.
And now expanding your attention wide like a floodlight so that your entire body is on the main stage of awareness.
Noticing the full landscape of sensations throughout the body.
Now narrowing the attention again and returning it to the sensations of breathing for the last few moments of this exercise.
I invite you to open your eyes if you've closed them,
Bringing your attention back into the room you're in,
Giving yourself a moment to catch your bearings before moving into the next part of your day.
Thank you.
