Welcome!
In this practice we are going to do a body scan meditation.
The practice is best done lying down on your back on a firm but comfortable surface such as a carpeted floor or a firm mattress.
I suggest you put a small cushion under the back of your head,
Chin slightly lowered so that your neck is long.
Lie in such a way that your head,
Neck and spine are straight.
Place your arms in a comfortable distance to your sides and have the feet a comfortable distance apart so that you feel spacious and relaxed.
Now when you've settled down bring your attention to your breath and feel the sensation of your breath moving in and out of your body,
Your body expanding as you inhale and relaxing as you exhale.
Next,
We will rotate awareness through several points in your body.
Any way that you experience these points in your body is okay.
There is no right or wrong way to experience these points.
You may experience the points as gross body such as skin,
Muscles or bone or you may experience the points as feelings of awareness.
You may experience darkness or you may experience light such as a point of like,
Like a blue star.
Any way that you experience these points is okay.
Simply allow your attention to go to the points moving from one to the next.
Begin by bringing your attention to your forehead,
Sensing your forehead and the sensations between your eyes.
Moving down to the throat,
Feeling sensations in your throat and moving on to the right shoulder,
The right elbow,
The right wrist,
The tip of the right thumb,
The tip of the right index finger,
Tip of the right middle finger,
Tip of the right ring finger,
The tip of the right little finger.
Feeling sensation in your right wrist,
Right elbow,
Right shoulder,
Back into the throat.
Moving awareness to the sensations in your left shoulder,
Your left elbow,
Left wrist,
The tip of your left thumb,
The tip of the left index finger,
Tip of the left middle finger,
Tip of the left ring finger,
Tip of the left little finger,
Left wrist,
Left elbow,
Left shoulder,
Throat.
Now bring in sensation to the space in the middle of your chest,
To the right chest,
Middle chest,
Left chest,
Middle chest,
Navel.
Moving down to the lower abdomen,
Into the right hip,
The right knee,
The right ankle,
The tip of the right big toe,
Tip of the right second toe,
Tip of the right middle toe,
Tip of the right fourth toe,
Tip of the right little toe,
Right ankle,
Right knee,
Right hip,
Back to the lower abdomen.
Moving sensation into the left hip,
The left knee,
The left ankle,
The tip of the left big toe,
Tip of the left second toe,
Tip of the left middle toe,
Tip of the left fourth toe,
Tip of the left little toe,
Left ankle,
Left knee,
Left hip,
Lower abdomen,
Navel,
Middle chest,
Throat and back to the forehead.
And now feeling the sensation of your whole body lying on the floor,
Feeling into the contact points between your body and the floor,
Perhaps noticing a tingling sensation in your body,
Perhaps noticing your heartbeat,
Perhaps noticing the sensation of your breath as you breathe in and breathe out.
Simply resting,
Noticing the sensations of your body as you're lying flat on the floor,
Noticing the expansion of your in-breath and the relaxation of your out-breath.
And now slowly bringing your attention back into this room,
Back outward to the world.
Coming out of this meditation,
Just take a few deeper breaths.
You can wiggle your toes,
Wiggle your fingers and gradually stretch your body open.
You can bring your knees into your chest and roll over to one side,
Taking your time to transition back into waking life.
If you wish,
You can come to a cross-legged position,
Sitting up tall and momentarily keeping your eyes closed and then slowly opening your eyes.
This meditation practice is complete.
Thank you.
