And now,
An introduction to your practice of body scan.
Find a position that is comfortable and accessible to you,
Preferably seated or lying down.
And as you're comfortable,
Close your eyes or rest your gaze on an inanimate object around you.
Take a moment to arrive fully into the felt sense of your body.
You are here now.
Allow your eyes to softly close,
Perhaps taking a few slow,
Deep breaths and feeling into your body.
Now letting go of the breath the best you can and just allowing it to be natural and easy.
In this body scan,
You'll be paying attention to different parts of your body in turn.
You might notice many distinctive sensations and experiences,
Including tension,
Relaxation,
Warmth,
Discomfort,
Or even pain.
Noticing whatever else might be happening in an area of the body at the moment.
Just notice it and invite it in.
Then send an intention,
A friendly wish for that part of the body to be happy and at ease.
You don't have to fix it.
Just finding a way of noticing,
Being with.
So we start now by noticing the feet.
Inviting whatever sensation is present in this moment and allowing it to be.
Now shifting your attention to your ankles and calves.
Now bringing your attention to your knees.
Starting out by just feeling into your knees.
Maybe noticing any tiredness,
Any ache,
Any sensation at all.
Inviting them all in.
You'll maybe notice where your senses are,
Their Frenes and the afternoon sun,
The sun results,
And not seeing an appearence of the And whenever you're ready,
Shifting your attention to your thighs,
Feeling into the thighs,
Letting go of all judgments you may have about your thighs,
And noticing the sensations that are present.
Allow the breath in the body to fill the thighs.
Shifting now,
Your attention to the buttocks,
The pelvis,
And the pelvic organs,
Feeling into this area now.
Taking a moment here to send friendly wishes to the different areas of your body right now.
Whenever you're ready,
Moving your kind attention to your lower back,
Allowing yourself to be with whatever sensations are present,
Be they discomfort,
Tension,
Numbness,
Or nothing at all.
Realizing if you can maybe feel the breath in the belly,
Identifying any sensations that are present in this moment,
Sensations on the surface of the lower torso,
Where perhaps you can feel your shirt and the sensations deeper within your body,
Maybe even in your digestive system,
Allowing these sensations to be just as they are.
You might want to take a moment now to send kind wishes to your belly and all your internal feelings.
Shifting your awareness now into your chest,
Noticing how the chest rises and falls with each breath,
Getting as close as possible to whatever chest sensations are available to you.
There's any pressure,
Tension,
Tightness,
Or lightness,
Sense of ease,
Letting it all go.
When you feel ready,
Take your attention to your hands,
Sensing the fingers,
The palms,
And the backs of the hands.
Getting into the wrists and forearms now,
What sensations are here to feel?
Now moving on to the elbows and upper arms,
Sensing whatever is present in the body here in this moment.
As best as you can,
Taking your awareness to your shoulders and upper back,
Noticing any sensations.
Maybe there's tension present in this moment,
Noticing the sensations in the neck.
Now moving on to your head,
Feeling into your head,
Checking in with these sense organs,
The eyes,
The ears,
The tongue and lips,
The skin on your face,
Noticing the sensations of this moment.
And send friendly wishes to different areas of the head,
Including your sense organs.
And when you feel ready,
Open your awareness to include your entire body again,
Noticing how the entire body is alive,
Breathing,
And filled with sensation.
Take a moment now to find your breath again and rest in the loving awareness of this body,
This gift that opens you to the world,
And most importantly,
Opens to your own sense of living for yourself,
With yourself,
With those around you and in this world.
At the sound of the bell,
It is an invitation to find present awareness in your body throughout your day.
Thank you.
