Welcome to the Body Scan Meditation.
By intentionally tuning into the physical being,
We deepen the mind-body connection.
This practice can also help better manage pain,
Locate the presence of emotion within the body,
And deepen our experience of relaxation.
I invite you to find a comfortable,
Resting,
And alert position.
Close the eyes and witness the breath.
With the inhale,
Feel an expansion spreading throughout the body.
With the exhale,
Explore a softening.
Take several mindful breaths,
In and out.
Resting between and noticing the breath.
Breathing in through the nose and out the nose.
Inhale and exhale.
Noticing the breath.
We will begin by bringing our attention to different parts of the body.
Notice sensations at each point.
Don't try to push the body to relax.
Just take notice of the body.
Begin at the top of the body,
With the head and the face.
Witness the top of the head and the scalp.
Notice the sensations.
They may be hot or cold.
They may be tingling or numbness or no sensation at all.
Now notice the face,
Moving downward from the forehead,
The brow,
The eyes,
The bridge of the nose,
The cheekbones,
The ears,
The lips,
The inside of the mouth,
The tongue,
The jaw.
Witness all parts of the face and notice the sensations.
Try and name the sensations if you can.
Itchy,
Dry,
Tense,
Watery,
Guarded,
Loose.
There is no need to change any sensation.
The purpose is to notice what is happening without judgment.
Simply witness.
Move the body scan down the neck.
Notice sensations in the throat,
The back of the neck.
Notice the shoulders,
Their tops,
And the blades.
We often hold tension in the shoulders.
Scan the upper arms,
Down to the elbow,
The forearms,
The wrists,
The hands,
The tips of the fingers.
Name the sensations.
Heavy,
Light,
Moisture,
Pulsing,
Pain,
Discomfort,
Numbness.
Be curious about the sensations.
Notice the upper back,
The spine,
The chest,
The lower back,
Around front to the stomach.
Notice the breath in these areas.
Notice the heartbeat.
Notice the sensations here.
Notice any emotions that might surface.
What feelings are associated with this part of the body?
Pull the attention down to the lower body.
Notice the abdomen,
The hips,
The tailbone,
The pelvis.
Where pain is present,
Practice breathing into these areas.
Holding them in your open,
Compassionate awareness.
Move the attention down through the right leg first.
From thigh,
To knee,
To shin,
To calf.
Now ankle,
Top of the foot,
Ball of the foot,
Arch of the foot,
Heel,
All of the toes.
Bring the attention back to the top of the left leg and move down just as before.
From thigh,
To knee,
To shin,
To calf.
Now ankle,
Top of the foot,
Ball of the foot,
Arch of the foot,
Heel,
All of the toes.
Hold the awareness of the entire body at once.
Allow the breath to flow in and out.
Notice the sensations of breathing in the entire body.
Notice the whole self sitting here right now.
Notice the self in the breaths.
Breathing in here and exhaling.
Notice the whole self sitting right now.
Notice the self in the breath.
Now let's explore some slight movements.
Bring awareness to the feet.
Raise the toes and lower them.
Continue to breathe.
Notice any changes when you move part of the body.
Any changes in sensation or feeling.
Bring the awareness to the face.
Raise the edges of the mouth into a very slight smile.
Notice if anything changes.
Notice what feelings might arise.
Notice what thoughts come.
If you'd like,
Bring to mind someone you care about.
Imagine their face smiling at you.
Wish this person well.
Let's return to grounding.
Return the attention to the breath.
In and out.
Notice the flow of air through your nose.
Sitting in quiet attentiveness,
Notice the breaths.
Notice the chair.
Notice the feet on the floor.
When ready,
Bring the awareness into the full body.
Bring awareness to the room.
Bring awareness if there are any people around you.
When you're ready,
Blink open the eyes.
Thank you for your attention during this practice.
You can take a minute to reflect.
And an offering here of three questions that you may just think about or you can answer them in your journal.
What physical sensations were brought to your attention during this meditation?
Where did you feel those physical sensations?
What emotions were brought to your attention?
And where can you feel those emotions?
Did anything surprise you during or after this practice?
Feel free to share your reflections or thoughts.
