Welcome to the 30-minute body scan meditation.
Taking a moment to adjust your posture in any way necessary to become more comfortable.
Becoming aware of the sensations in the body as you sit or lie down.
Let's first spend a few moments with attention to the sensation of the body breathing.
Practicing allowing the breath to come and go just as it is.
No need to change anything.
With careful attention,
You'll notice that each breath is changing on its own.
Each moment of each breath is a little bit different.
Illustrating the uniqueness of each present moment.
Throughout this meditation,
You will experience thoughts and emotions coming and going just like the breath.
And you can allow them to be in the background as you steady the mind on the sensations in the body.
Let's move now away from the breath and into the sensations in the left foot,
The point of contact where the left foot is touching the ground.
Slowly move your attention from the point of contact to explore any sensations in the heel,
The arch of the foot,
The ball of the foot,
Each toe,
The top of the foot,
And the Achilles tendon.
Inch by inch,
Experiencing all the different sensations in the left foot.
Moving awareness into the left ankle.
And then at your own pace,
Exploring the lower left leg from ankle to knee to include the shin and calf on the left side.
Noticing tingles or pressures,
Any sensations that come and go as they naturally do in the lower left leg.
Bringing the mind back.
Each time you notice it's wandered away.
We'll move into the left knee now.
The kneecap and behind the knee,
Any sensations here.
Now bringing awareness to the upper left leg.
Moving from knee up towards hip,
Slowly and at your own pace.
To explore every inch of the thigh,
The inner edge,
The outer edge,
Front side and back side.
Allowing sensations to come and go without judgment,
With kindness.
Moving attention into the left hip and buttocks on the left side.
Simply noticing sensations.
Allowing thoughts and emotions to be in the background,
Bringing the attention continually back to sensation.
We'll move the attention away from the left side now.
And start again now at the right foot,
The point of contact where the right foot is touching the ground.
Moving the attention across all areas of the bottom of the right foot,
The toes,
The top of the right foot,
The arch,
The heel,
The Achilles tendon.
Moving into the right ankle next.
And then noticing sensation in the right shin and calf.
At your own pace,
Moving the attention upward between right ankle and right knee.
Noticing sensations now in the right knee,
The kneecap and behind the knee.
And then right into the upper right leg.
Exploring sensations in the thigh,
Around all sides,
All the way up to the hip.
Noticing how just like the breath,
Sensations come and go from the body.
From the body,
Without effort,
Without us having to do anything.
Bringing the attention into the right hip and the buttocks on the right side.
Noticing sensations here.
Next,
Moving the attention across the whole pelvic girdle.
Bringing attention to the lower belly,
The low back.
Starting to move upwards,
Up through the soft region of the body that houses the intestines,
Digestive organs.
And experiencing the changing nature of sensations in the middle of the body.
Inch by inch,
Moving the awareness to explore every part of the belly and now the mid-back.
Continuing upwards from the belly,
Up under the ribs.
Feeling the movement of the ribs stretch with each breath.
Each moment different from the last.
Each moment a brand new experience.
Continuing to move the attention up through the chest,
The region of the heart and lungs,
The upper back,
Upper shoulders,
Breasts.
Noticing,
Too,
The thoughts and emotions and allowing them to be.
Bringing the attention back to sensation again and again.
We'll gather the awareness now in the left shoulder.
Starting to move down the left arm.
Sensations in the left shoulder and under the armpit.
Starting to move down the left upper arm from shoulder to elbow.
Simply noticing little tingles and pressures.
We'll move the attention next into the left elbow.
And then down from elbow towards wrist.
Inch by inch,
Exploring all sensations in the left forearm.
Approaching this exploration of the body with an attitude of kind curiosity.
Next moving into the left wrist.
Allowing it to be just as it is and being with the sensations here.
Awareness into the left hand.
Thumb,
Each finger,
Palm side and back side of the left hand.
So many touch sensors in the hands.
Noticing what happens when you put attention into this area of the body.
We'll move away from the left hand and into the right hand.
Starting from the fingertips and moving up towards the wrist.
Exploring all of the sensations in each finger and thumb,
The back side of the hand as well as the right palm.
Attention in right hand.
Moving up into the right wrist.
And then the right forearm.
Attention now from wrist to elbow.
Exploring all the different sensations in the right forearm,
Allowing them to change moment to moment.
Noticing the right elbow and the soft inner edge of the right elbow.
And then bringing attention up the right upper arm from elbow to shoulder,
Including the armpit on the right side.
Various sensations,
Always changing.
Allowing them to change at their own pace.
Trusting the body.
We'll move next into the neck and the throat.
And then up the back of the head,
The scalp,
And the ears.
Experiencing any sensations in the head.
And finally,
Explore the face from the forehead down to the chin.
Noticing the muscles around the forehead,
The eyes,
The nose,
Cheeks,
Mouth and lips,
And finally the chin.
Lastly,
Move the awareness to include the whole face and head,
The neck,
The shoulders,
The arms,
The chest and torso and back,
The hips,
The legs and the feet,
Connecting the body all into one piece.
And appreciating having this body to live in.
And we'll end with the wish that whatever benefits come from this practice may be passed along to all those with whom we come in contact.
And may all beings find peace.
Thank you.
