Welcome to Community Mindfulness Project's 15-minute Body Check-in.
There's a full-length guided body scan meditation at www.
Communitymindfulnessproject.
Org,
But sometimes you can sense that you'd benefit from checking in on the body but don't have 45 minutes,
So we hope that this will serve you in those moments.
As with any body scan,
We'll be placing our attention on parts of the body to observe any sensations that arise.
What is our lived experience in the body in the moment?
It's important to note that not all of us have every body part that will be referred to.
For instance,
If there isn't a right hand,
Know that you can continue resting your attention on the body part we were just observing,
Or you can move on to the next body part.
It may be helpful though to be fully present for and mindful of any reactions,
Thoughts,
Or emotions that arise when that body part is referred to,
Just as you would be with any other body part,
Just noting what has arisen without engaging with it cognitively,
And then placing the attention where you wish to place it.
So let's get started.
Taking a position now that allows you to feel alert and relaxed.
Closing the eyes,
If you like,
To allow the attention to really turn inward to the body.
We'll use the sound of the bell to anchor us to the present moment.
BELL RINGS Bringing attention now into the head,
The top of the head,
The face,
Ears,
Back of the head.
Noticing any sensations that arise in that area,
And being present for them with curiosity.
BELL RINGS Bringing attention now into the neck and shoulders.
Not picturing the neck and shoulders or imagining the neck and shoulders,
Just noticing the sensations in that area that you're feeling in this moment.
BELL RINGS Now bringing attention to the left arm,
From the shoulder to the wrist.
If there are no sensations in that area,
Then just noting that.
BELL RINGS And now the left hand.
BELL RINGS Not going looking for sensations,
But just being present for anything that you can discern.
BELL RINGS And now shifting to the right hand.
And now the right arm from the wrist to the shoulder.
Being aware if the mind takes over and just coming back to the body.
And now the upper and lower back.
BELL RINGS Moving now to the chest and the abdomen and observing what there is to observe there.
BELL RINGS Bringing attention to the seat and the pelvic region.
BELL RINGS And now the right leg from the hip to the ankle.
If you like moving down from the hip towards the ankle or taking in sensations in that entire area.
BELL RINGS And now the right foot.
Again just placing bare attention in the area of the right foot and being present to observe whatever there is to observe there.
BELL RINGS And now over to the left foot.
BELL RINGS And now taking in any sensations that arise in the left leg from the ankle to the hip.
BELL RINGS And now widening the sphere of attention to take in the entire body.
Listening to what it has to tell you.
Being present for it as you would be for a good friend.
BELL RINGS And now the right leg.
BELL RINGS Now retaining the beginner's mind and attentive curiosity as you begin to invite movement back into the body.
Paying close attention to what it feels like to move parts of the body now.
Opening the eyes when you're ready if they've been closed.
We hope that this has served you in some way and we invite you to listen to Community Mindfulness Project's guided meditations at communitymindfulnessproject.
Org.
And we would love to hear from you with any questions,
Comments,
Or experiences that you'd like to share.
You can email us at welcome at communitymind.
Org.
May all beings everywhere without exception feel at home in their bodies.
Take care.
