Welcome to this body scan.
Before we begin lie on your back,
Make yourself comfortable,
Ensuring that you are in a place that is warm and calm.
You might like to close your eyes to help you settle,
Free from visual distractions.
Remember that your mind might wander when doing this body scan and that's absolutely fine.
Just acknowledge that it has wandered and invite it back to the present moment,
Back to your last focus.
This practice is deeply relaxing so you might fall asleep and that's okay.
With each repeat practice you will learn to keep your wakeful awareness more and more.
If you feel yourself falling asleep,
Just open your eyes for a moment,
Look around and then go back to your scan.
Now try to get that little bit more comfortable and start observing your breath,
The movement of your body at each inhale and exhale.
Become aware of any physical sensations.
You feel the touch and pressure as your body makes contact,
Will it serve as you are lying down.
You might feel your body sinking the more relaxed you are.
Whatever you are feeling right now is okay.
You are deepening into a state of wakeful awareness.
Go with the flow of movement and the natural pattern of your breath.
You will now set the intention to focus on sensations in each part of your body.
Wherever they may be,
Simply acknowledge them.
You don't have to do anything else with them.
If you don't notice anything,
That is okay too.
With each inhale and exhale,
Become aware of the movement in your abdominal wall.
What else do you notice as your abdomen rises and falls?
What sensations are there?
Now allowing your focus to travel down to your legs and all the way down to your toes.
Starting with your right foot.
Shift your attention from one toe to the next until you can shift to your left foot to again shift your attention from toe to toe.
Do your toes feel warm?
Or do they feel cold?
Maybe they are tingling.
Maybe you feel numbness.
Or you might just feel restful comfort.
Just acknowledge each sensation as it arises.
Imagine how clear,
How full,
Fresh air enters your lungs.
At each inhale and how it reaches deep into your body.
All the way down to your toes and all the way out with each exhale.
Clearing your body of any discomfort and stillness.
Experiment with what happens if you breathe into each sensation.
ار With your next inhale,
Shift your focus from your toes to your feet.
As you are shifting your focus from one body part to another,
Linger on each part for a moment.
Your focus now goes to your feet soles.
The instep.
The heel.
The rest of your feet.
The top of your feet.
Into your ankles.
Your lower legs.
Up your lower legs into your knees.
The bottom of your knees.
Your thighs.
Moving to your pelvic area.
Your groin.
Your buttocks.
Your hips.
Shifting to your lower back.
And your abdomen.
Up to your chest.
Noticing the rise and fall of each inhale and exhale.
Now moving your attention to your fingertips.
Now do any tingling,
Numbness or just calm comfort.
Moving onto your thumbs and whole fingers.
Up to the palms of your hands.
Back of your hands.
Traveling up your wrists.
Lower arms.
Your elbows.
Upper arms.
And your shoulders.
Traveling up to your neck.
Your jaw.
Your lips.
And your nose.
Your ears.
Your eyes.
Your forehead.
The back of your head.
And now holding awareness of your entire body.
Hold onto this awareness for a while.
Breathing into any part of your body where you notice any sensations.
Feel your breath flowing through your body,
Enriching it with clean,
Fresh,
Healthful air.
When you are ready,
Open your eyes.
And turn your closed eyes to 19 different states.
Posthumously,
If you feel comfortable.
Yê logo.
You
