Welcome to Community Mindfulness Project's 5-Minute Body Check-In.
As with any body scan,
We'll be placing our attention on parts of the body to observe any sensations that arise.
In addition to paying attention to sensations,
It's helpful to be mindful of any reactions,
Thoughts,
Or emotions that arise,
Just noting what has arisen and continuing to be present.
So let's get started.
Bell rings Taking a position 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.
And we'll begin by bringing attention down into the feet,
Starting by noticing points of contact with whatever is beneath them,
Placing all of your attention there with curiosity.
If an image of your feet comes to mind,
Gently letting it go and sensing into the feet from inside the body rather than inside the mind.
Now moving our curious attention to the belly.
What sensations do you notice?
If there are no sensations,
Resting with curiosity in the silence of that part of the body.
Moving now to the hands,
Sending attention down all the way to the tips of the fingers.
How closely can you listen to the sensations here?
Now broadening out to take in all of both hands.
What is there to notice in the hands in this moment?
Finally bringing attention to the face,
The forehead,
Between the eyes,
Around the eyes,
Along the jaw,
And at the ears.
Now expanding to take in any sensation anywhere in the body,
Listening to what the body has to say,
Connecting with this body in this moment,
Resting in it.
We hope this has served in some way.
Take care.
