You have just started your meditative practice.
Be aware of your movements as you adjust your posture.
As your body rests still,
Your mind may follow and stay calm as well.
Be conscious of your breathing.
Observe its effects on your body.
Maybe you feel a pleasant swaying in your chest and belly.
Swelling up as you breathe in and deflating as you breathe out.
Perceive the effect of gravity on your body and give in to the continuous flow of the experience.
We are going to start focusing on the toes of our left foot.
Breathing through them.
Covering them with our respirations.
We move across our soul.
Covering it with our attention while breathing through it,
Part by part.
We pass to the heel.
We can feel any kind of sensation.
It can be heat,
Coldness,
Itchiness,
Tingling,
The feeling of the contact of our clothing or any other.
If we feel nothing,
This is a sensation as well.
We are not looking for anyone in particular,
Just the pure awareness of our perceptions.
We continue with the instep until the left foot is completely covered and we can feel it as a whole.
We advance toward the ankle and we will continue covering the shin and the left calf.
Next,
We turn our attention to our knee.
With every breath,
We illuminate this joint till it is completely covered.
We go up to the thigh and cover its whole surface with our attention.
Now,
Center on the totality of your left leg.
Breathe through it.
You are able to feel very subtle sensations or maybe you feel nothing.
Whichever your experience is,
It is the right one.
We move our attention to the toes of our right foot.
We start breathing through them,
Completely open to the impressions they make on us.
Maybe we can distinguish between the toes,
At least the big toe from the rest.
Continue unfolding your attention across your sole and up to cover your right heel.
Eventually,
You perceive the instep with the aid of your respiration until you cover the right foot completely.
Place your attention on your ankle and then continue covering your right shin and calf.
Now,
We advance across our knee.
Eventually,
We explore our right thigh,
Covering it part by part.
Expand your awareness,
Including the totality of your right leg.
Now,
Integrate your whole left leg.
Feel as your breathing helps you to perceive with clarity your lower limbs.
Let's now focus our attention on our buttocks,
Experiencing the contact with the surface that holds them.
We take our breathing to the hips and genital area.
It is possible that you can feel sensations that are more and more subtle.
Welcome the sensations that arise moment by moment.
Be aware of the lumbar area.
Explore minutely all the lower area of your back.
Continue advancing across the dorsal area.
Perceive the feelings that come out of each area of the upper part of your back.
Perceive your breathing on the belly area.
Breathe through this until it is completely covered.
Maybe you feel warmth,
The touch of the clothes,
Or more profound and subtle perceptions.
Once the abdominal area is covered,
We move our attention towards the pectoral area,
Going over the rib cage.
Maybe you can feel your heartbeat.
The center of our chest is a place that is linked to our true ability to love.
Perceive the gratitude and joy that resides in the center of your chest.
Once the chest is covered,
We breathe throughout our trunk as a whole.
We relish the sensation that emanates from this area of our body and if we detect blank areas,
We try to integrate them helped by our breathing.
Go on with your determination to experience this body scan in its wholeness.
Slide your attention towards the left hand fingers.
Perceive your fingertips.
We continue exploring the palm of the left hand.
Breathe through the back of the hand,
Including your nails.
Once you can feel your left hand as a whole,
Place your awareness on your left wrist.
We move up along the forearm,
Covering it with our breathing,
Welcoming the sensations we perceive at every moment along this area.
Continue illuminating with the light of your consciousness the area of the elbow and arm,
Until you finish with the left shoulder.
Once you have gone over the left arm,
Observe its feelings as a whole.
Let's shift our attention towards the right hand fingers.
We start being aware of every fingertip.
Then we continue breathing across the palm.
Eventually,
Sweep the back of the right hand and its nails.
After feeling your right hand as a whole,
Place your attention on the right wrist and breathe through it.
Move along the forearm,
Sweeping it with your breathing,
Paying a close and relaxed attention to the sensations you are perceiving every single moment along this area.
We move on,
Uncovering the sensations that are generated far and wide in our elbow,
Arm and right shoulder.
Once you have gone over the entire right arm,
Try to hold your sensations as a whole.
Include in the awareness of your torso and your left arm.
Experience how it is to perceive the rest of your body down to your toes.
Perceive the harmony that this part of your body radiates,
From your shoulders to your toes.
If there is any region that you don't perceive clearly,
Cover it up with your breathing,
Fostering a more acute and penetrating perception.
Continue this meditation with complete fluency and calm,
Enjoying your role as a detached observer.
Focus on your neck,
Surround it with your breathing.
Move towards the sensations that come from your chin.
Loosen your jaw and feel the sensations that emanate from it.
Penetrate your mouth and feel your teeth.
Be aware of your tongue,
Allowing this to occupy all the place it needs.
Feel your palate.
Breathe through the whole oral cavity.
You are able to perceive subtle sensations that you are not used to.
Move on,
Exploring your lips.
Focus now on your nose and expand your attention gradually towards your cheeks.
Continue covering your temples,
Forehead and ears.
Now sweep your eye sockets,
Your eyelids and your eyeballs.
Now,
Unfold your awareness to hold your whole face.
Allow every breath to cleanse and refresh your face.
Eventually,
We shift our attention towards the scalp and breathe through it,
Part by part,
Until we cover it all.
Breathe now through your whole head,
Facilitating the calmness to increase our awareness.
Allow this calmness to increase a bit more within you.
Little by little,
We include the neck,
The trunk and the upper limbs.
Eventually,
Enjoy breathing throughout your whole body,
From head to toe.
The air goes into our body through every pore of our skin and spreads everywhere,
Raising our awareness of those blank areas.
If any.
Maybe you are sensing a pleasant and uniform feeling across your body.
We perceive ourselves in unity,
At one with the physical field and with our surroundings.
Stay a few more seconds in the state you are in.
Get familiar with it.
Capture it.
Accepting this moment as it is,
With all its glory,
Start opening your eyes,
Receptive to the visual stimuli and the soft movements you are making.
I wish you have got closer to your original state of calmness.
Stay there as long as you can.
And remember,
It is always available.
Thank you.
