Welcome to your body scan meditation.
Today we'll explore the concept of non-attachment using the body scan technique.
So when you're ready find a comfortable seated position and however you're sitting whether it's on a pillow or a block,
Cross-legged on the floor or maybe sitting in a chair with your feet planted solid on the floor.
Keep your upper body straight and tall like a mountain.
Make sure you feel relaxed in your neck,
Shoulders and back.
Let's take these first few moments to acknowledge any noisy thoughts that might be coming up for you.
Notice them and and without attaching a story to them see them gently placed on a fluffy white cloud.
And as you start to incorporate and become aware of the breath here with each inhale and exhale see the cloud drifting far into the horizon.
And as more thoughts arise,
Assign them each their own beautiful white fluffy cloud and send them safely into the horizon.
Bring your awareness to your breath taking a few long and deep breaths in and out to settle into this moment.
Deep breath in,
Deep breath out.
Be fully here with each breath.
Continue to follow the breath as it flows in and out of you all the way in and all the way out.
Breathing each breath as though for the very first time get curious about it.
Let's shift our attention from the breath to the body now putting our focus on the surface of the skull.
If you don't feel any sensation just let that be okay.
Tune into what's there strong or subtle.
If there's a relaxing sensation notice it.
If there's pain notice it.
If your arm is itchy or there's a discomfort see if you can stay with it rather than doing something about it.
This is all part of training ourselves to observe sensations,
To feel sensations without making anything right or wrong about it.
We want to view all sensation as just that,
Sensation.
Now scan the upper and lower back.
See what's there.
If there is any tension try softening into that area and shift your attention around to the front of the torso.
Observing the chest and the abdomen,
What's coming up.
Simply remain open and curious of the changing nature of sensation without judgment or reactivity.
And bring your awareness to the pelvis and the glutes allowing these areas to soften.
See if you can sink these points of contact deeper into the earth beneath you.
Now observe the sensation in your upper and your lower legs.
Not grasping to what feels present,
Not pushing away what feels unpleasant.
All sensation is constantly changing with each passing moment.
Now finally relax your awareness to your feet and your toes.
As you use your breath as the anchor imagine any negative energy that is feeling stuck in the body is getting exhaled through your feet out into the atmosphere.
It's in that place that the energy can transmutate into something beautiful.
It can rebirth so to speak.
Now release your attention and relax the body.
Now release your attention and relax the body.
We often notice that we experience a desire to feel a particular way in our practice.
You might want to feel relaxed or our mind to be quiet.
But a mindfulness practice isn't about making these things happen.
It's really about accepting whatever is happening in the moment and letting go of our attachments.
So as you gently bring yourself back to the room,
Make it an intention today or as you head into the evening to let go of judgment and attachments to old stories and patterns that you may have created over time.
Just let go.
I invite you to sit here a little longer if you're wishing for more stillness.
Otherwise come back to this practice as often as you'd like.
Namaste.
