Hello this is Clive.
This is a 10 minute body scan meditation and we'll start by just sitting in a comfortable position.
Sit upright if you can,
Maybe on a chair or on a cushion.
Wherever you are,
Start by taking a couple of breaths and bringing your attention into your body.
Start by noticing what you notice in your scalp.
How does that feel?
Can you notice any tingling?
Do you feel any warmth or cold there?
Look for these things as we move through the body and notice how they change moment by moment.
You might feel a pattern of tingling somewhere that seems to move about or hot and cold that change second by second.
So we move down our scalp and over our ears and then round to the front of our face.
Can we feel anything there?
The coolness as we breathe in and the warmth as we breathe out.
And now on down the back of our neck.
If you feel any tension there then maybe just notice how it might change if you take a couple of breaths and just pay attention to what you feel there.
How about your throat?
Is that tight or is that just calm and smooth?
What do your shoulders feel like?
How about your arms now?
Your upper arms first,
Your biceps,
The backs of your arms.
Is there any tension there?
What about down through your elbows and your forearms and your wrists and then down into your hands.
Can you feel where they are resting on your legs maybe?
What about your fingers?
Pay attention to them just one by one.
Notice what you notice in each one.
Nothing special to look for but you may find something,
Some little tweaks or little cool areas or warmth from where they are resting.
And move slowly back up through your arms to your shoulders.
Again,
Just how do they compare one against the other?
Is there anything you want to breathe and see if it changes to make them more relaxed?
You can do that for a moment.
Cross your shoulder blades,
Just let go of anything you feel there.
Feel the wave of your noticing,
Your awareness move down your back and then round to the front of your chest and then down over your belly.
Feel any tension or softness or warmth or coolness there.
Spend a few moments just noticing what you notice in your upper body.
Does anything jump to your attention?
Just let your noticing see what it sees there.
Now let's move down through your waist to your hips and your groin and then your buttocks.
You can perhaps feel where you are sat on the cushion or on the chair.
There's going to be pressure there.
How does that compare one side against the other?
What about the backs of your thighs?
Or the fronts?
Can you feel your hands resting there maybe?
Where exactly are they?
Same place on each side?
Any warmth or coolness there?
What about your knees?
The backs of your knees?
What do you feel in your shins?
Tingling or movement maybe?
Your calves?
Are they relaxed?
If there's tightness maybe again you can just spend a breath or two noticing what you notice and see if it changes.
See if you can relax at all.
Your ankle and your feet.
The tops of your feet and then round to the soles of your feet.
Maybe you can feel the pressure somewhere in your feet again from whoever you're sitting.
Toes.
Hello toes.
What are you doing down there?
Any buzzing or itching?
Nothing at all maybe.
Just a blankness there.
Let's move our attention slowly back up the body.
Come back up through your feet.
Through your calves and your shins up to your knees.
You may feel this maybe like a circle of light is just moving slowly up your body.
Up through your thighs,
Around your buttocks and your groin to your waist.
But don't forget to pay attention to what you notice as you do this.
Up through the belly.
Feel that sweeping up through your solar plexus and your chest,
Your ribs and around your back.
How's the curve of your lower back feeling?
Come up your spine now.
Your shoulder blades,
Your shoulders.
Check out your arms.
Upper arms and your forearms and your hands again.
How do they feel?
Sweep back up your arms to your shoulders,
Your throat and your neck.
Anything in the back of your neck?
Come up your scalp and up and round your face and then up to the top of your head and then just pop your attention off the top of your head.
If you'd like to you can repeat this again,
Maybe even a couple of times.
But for now we'll bring our attention back into the room.
We'll take a breath or two,
Maybe roll our shoulders,
Have a little stretch and then when you're ready you can open your eyes.
Thank you for your attention.
I hope you found this helpful.
