Body Scan Practice led by Gita.
Let's begin by establishing mindfulness of the body.
Find your posture,
Comfortable and upright.
Let your eyes close or leave them open with a soft gaze.
Listen to the sounds of the bell with all of your attention all the way to the end.
Start to feel the relaxing effects of gravity.
Let your body get heavy.
Feel the points that are touching the earth and let them take the weight of the body.
Take a few deep long breaths in,
Feeling any ease or relaxation as you exhale.
Relaxing.
Letting go.
Let any excess tension,
Pressure or stress in your body drain down and out into the ground.
And breathe naturally.
As your body settles,
Feel the sensations of whole body sitting and breathing.
Now we are going to scan our whole body for sensations.
You may feel very strong sensations in your body or you might feel weak ones.
Anything you feel is fine.
In some part of the body you might not feel any sensations at all.
That's also totally normal.
Just be curious no matter what you feel.
Notice the sensations in your body without judgement and with kindness.
So let's try at the top of your head and your forehead.
Pay attention to this area and feel any sensations there.
Pay attention to your eyes.
Relax the muscles around your eyes and feel any sensations there.
Now pay attention to your cheeks,
Your nose,
Your mouth.
Relax your jaw.
Feel any sensations you notice.
Pay attention to your chin,
The back of your head.
Feel the sensations in your neck and throat.
And take a moment to relax those areas of your body.
Then bring your attention to your left shoulder.
Sensing your attention there.
Notice your upper left arm,
Your elbow and now your lower arm.
Now feel your hands and all five fingers.
Notice any sensations in your hands.
And relax those areas of your body.
Then move your attention to your right shoulder.
Feel your right upper arm,
Right elbow,
Lower arm,
Hands and fingers.
Check for any sensations there.
Now come back to your back and feel your upper back for any sensations.
And as you breathe out,
Breathe out and relax your upper back,
Your neck and your shoulders.
Simply allow those areas of your body to become relaxed.
Whatever you're feeling,
Try to be kind and gentle with yourself.
We are accepting whatever we're feeling in this moment with kindness and care.
You might not feeling anything.
Or maybe you feel some discomfort or some pressure or tingles or itches.
Scan your attention across your back and down your spine and to the lower back.
And take a moment to relax those areas of your body.
Now come up to your chest and feel sensations in your chest.
Feel your belly.
And relax your belly.
Take your time.
You don't need to rush.
Just take a deep breath in and as you breathe out,
Breathe out and relax your whole body.
Now notice where your body is touching the chair or the cushion or the ground.
Does it feel heavy or hard?
Now feel your left leg.
From the hip to the knee.
Feel the knee and the calf.
Feel the ankle.
Feel the foot and all five toes.
Check for any sensations there.
Then place your attention to your right hip.
And feel the right thigh.
Feel the right thigh.
Your knee.
Your calf.
And feel your foot including the toes.
Now notice your entire body at once.
Keep your attention to your entire body.
Not letting your attention notice everything at once.
From the top of your head to the tip of your fingers and toes.
Notice your whole body at once.
And relax your entire body.
Take a deep breath in.
Getting oxygen and energy inside your body.
As you breathe out,
Breathe out and relax your whole body.
When you're ready,
You can let your eyes open slowly.
Move your hands or feet.
Or look around the room.
Take a moment to notice how you feel.
And how it feels in the room right now.
Thank you for your practice.
