Welcome to Community Mindfulness Project's Body Scan Meditation.
So inviting you now to take a seated position or a position where you're lying down,
Allowing the eyelids to slide down or keeping the eyes just slightly open,
And coming into the present moment.
Bell sound Bell sound So bringing now our attention into our bodies.
And starting with the big toe on the left foot.
And if an image of your left big toe has come to mind,
Just letting go of that image and really just paying attention to what you can perceive directly,
Not what you think you should be or what you think you are perceiving,
Just directly what you can perceive.
So with the attention now on the left big toe,
Just noticing whatever is there.
Throughout the practice,
You can notice what you may feel outside of the body,
Contact with fabric for example,
Or air temperature,
Or with whatever is beneath you.
And also what you can notice inside the body,
Tingling pulses,
Whatever it may be.
So you're noticing what we can feel inside and outside of the left big toe.
And now gradually at your own pace,
Moving your attention to the space between the left big toe and the toe next to it,
And gradually making your way across all of the toes and between all of the toes.
Just noticing whatever you notice.
Hi.
Now if you're ready,
Then bringing attention to the top of the left foot.
And really here all we're doing is just listening to the body as if we were listening to a good friend,
Being present for whatever it has to tell us.
Now if you're listening to a good friend,
Then bringing attention to the top of the right Moving now to the sole of the left foot.
And if you find that the mind wanders,
Just smiling,
Using this as an opportunity to practice bringing your attention back to wherever you are in the body at that moment.
Moving now to the heel of the left foot.
And if you find that the mind wanders,
Just smiling,
Using this as an opportunity to practice bringing your attention back to wherever you are in the body at that moment.
And now the left ankle.
And if in the course of moving attention through the body you arrive at a place where there isn't an obvious sensation present,
Just knowing that right now there is no obvious sensation present and that's it.
Pausing and resting there until you decide to move on to the next part of the body.
Okay,
Far enough now.
Broadening the scope of attention now to take in the entire left foot and ankle and just noticing whatever sensations may arise there.
Moving the intention now up into the shin of the left leg.
Moving the intention now up into the shin of the right leg.
And shifting attention now to the calf of the left leg.
And shifting attention now up into the calf of the right leg.
Intentionally moving attention now to the left knee.
If there's a part of the body that either is currently offering discomfort or has in the past,
Just noticing what your reaction is to that part in the body.
And attending to both the sensation and the reaction with curiosity and kindness.
Not pushing anything away,
But just turning towards and observing.
Moving attention now to the quadriceps of the left leg.
Again,
Just noticing whatever it is you can directly perceive.
And if there isn't anything,
Then just noticing that as well.
And now broadening attention to take in the entire left leg.
Noticing anything that you can perceive in the leg.
Now deliberately shifting the attention to the big toe on the right foot.
And at your own pace.
And at your own pace moving from the spaces between the toes to the next toe and so on across the right foot.
When you're ready,
Shifting your attention to the top of the right foot.
And at your own pace.
And then the bottom of the right foot.
And moving to the heel of the right foot when you're ready.
And at your own pace.
And the ankle.
Broadening the scope of attention to take in the entire right foot with curiosity and kindness.
And just noticing whatever we can feel in that right foot.
Moving our attention up into the shin of the right leg now.
And around to the calf of the right leg.
And now into the knee on the right leg.
And then the ankle.
And the ankle.
And always the invitation is for you to move at the pace that works for you.
And now up into the quad of the right leg and if not staying where you need to stay.
Moving around to the back of the right leg now.
And then taking in the entire right leg.
And noticing any sensations that are arising inside or outside of the right leg.
Moving on now to the area around the pelvis,
The buttocks and the genitals.
And noticing your attention in that area and noticing any sensations that are available to you there,
If any.
Moving up into the back,
Lower back and upper back.
Listening to anything that we can perceive in that area.
Moving attention to the abdomen.
And observing all that is present there.
And the upper portion of the front of the torso.
And the lower portion of the torso.
And broadening attention now to take in the entire trunk of the body from the shoulders down to the hips.
And the upper portion of the torso.
Moving attention now to the upper portion of the torso.
Moving attention now to the upper right arm from the shoulder to the elbow.
And now the area of the elbow on the right arm.
And now the area between the elbow and the wrist on the right arm.
And the upper portion of the torso.
Moving attention now to the wrist.
And the top of the hand now.
Shifting attention to the palm of the right hand.
And now moving methodically through each of the fingers and the spaces between the fingers.
And now moving attention to the palm of the right hand.
And now moving attention to the palm of the right hand.
And now opening up the scope of attention to take in everything from the shoulders down to the fingertips.
And now moving attention to the palm of the right hand.
And now moving attention to the palm of the right hand.
Deliberately now shifting attention over to the fingers and the spaces between the fingers on the left hand.
Bringing curiosity and kindness to that experience.
And now moving attention to the palm of the left hand.
And now placing attention on the back of the left hand.
And noticing whatever is there for you to observe,
If anything.
Checking in periodically to make sure that our attention is actually down in the body and that our mind hasn't taken over.
Moving our attention now to the left wrist.
And now the area between the wrist and the elbow on the left arm.
Shifting attention now to the elbow.
And now to the area between the elbow and the shoulder.
And now moving attention to the palm of the right hand.
And now broadening the scope of attention to take in the entire left arm and hand.
And now moving attention to the palm of the right hand.
And now moving attention to the palm of the right hand.
And now placing attention in the area at the tops of the shoulders and into the neck and the throat.
And whatever sensations are available to you,
Really placing your attention very closely on them.
Exploring,
Investigating.
Moving up into the area around the ears and down along the jaw.
Placing attention now inside the mouth.
And the area around the nose and the cheeks.
Up into the eyes.
And the nose.
Across the forehead.
The back of the head.
And the front.
And the top of the head.
Expanding the scope of attention to take in everything above the shoulders.
And now expanding our attention to take in the entire body.
Listening to the entire body as one would listen and sit with a good friend.
What is there to notice about our lived experience in this body in this moment?
What is there to notice about our lived experience in this moment?
What is there to notice about our lived experience in this moment?
May all beings everywhere connect with,
Listen to,
And feel at home in their bodies.
Take care.
