Today we'll be exploring a short Zen body scan meditation,
A practice to cultivate more embodiment,
Inviting us to step out of our heads and into our physical bodies.
This practice can be done whilst lying down,
Sitting on a chair with your feet firmly on the floor or whilst sitting on a meditation cushion.
Take a few moments to settle yourself.
Ensure that you are comfortable and your back is supported if needed.
Relax your shoulders,
Allow your neck to be long and imagine you have a soft ball resting gently under your chin.
Place your hands in your lap or down by your sides.
Gently sway your body side to side,
Inviting yourself to settle in your natural,
Balanced position.
Relax your jaw and let your eyes soften or close if you wish.
Breathing softly through your nose,
Become aware of the gentle in and out movement of your breath.
Notice in the lowest place in the body where you can feel the rising and sinking of your breathing.
You may notice this in your chest,
A little lower down in your upper abdomen or maybe as low as in your belly.
Wherever it may be in your body,
Take in very natural,
Relaxed breaths.
Just gently bring your awareness to this place.
Rest in your focus here.
Take a moment to tune in to how the breath feels.
Notice any sensations that may arise in the body from this place.
Now bring your attention to the crown of your head.
Just becoming aware of the crown of your head.
Don't try to change anything.
Don't try to do anything.
Just being present with how things are in this area of your body.
Noticing any sensations here.
Now move your attention down to your forehead.
Just present.
Just aware.
Move your attention to the left side of your head.
Just above your ear.
The right side of your head.
The back of your head.
Your face.
Just present with anything that you may notice in this area.
The back of your neck.
The front of your neck.
Your shoulders and upper back.
The front of your chest.
Your mid back.
Now bring your attention to your arms.
First your left upper arm.
Your right upper arm.
Your lower rib cage.
Your left forearm.
Your right forearm.
Your lower back.
Your stomach.
Your left hand.
Your right hand.
Now bring your attention downwards to your pelvis.
Your left thigh.
Your right thigh.
Again just noticing any sensations or tension in these areas.
Your left knee.
Your right knee.
Your left lower leg.
Your right lower leg.
Your left foot.
Your right foot.
Simply present.
Simply aware.
Now move your attention back up again to the crown of your head.
And in your own time allow your awareness to simply sweep down through your body a little more quickly this time.
From the crown of your head all the way down to your feet.
Allow this to happen very naturally.
Now bring your attention back to your breath.
And again just notice the gentle rising and sinking of your breathing.
Slowly begin to bring your attention towards the edges of your body.
Gently move in your fingers and your toes.
Simply rocking your body side to side.
And when you are ready you can open your eyes and continue with your day.
This short Zen body scan meditation is a practice you can do at any time during the day.
The opportunities are endless.
Thank you for your presence today.
Thank you for your practice.
