A body scan meditation This meditation is designed for whole body relaxation.
Find a comfortable seating position for you.
You can either sit on a chair or on a couch.
Notice that the soles of your feet are resting on the floor.
If this is not the case,
Arrange a pillow or a book and put it underneath your feet so they won't tumble in the air.
Your seating position should be pleasant,
But you should be able to sit straight and steady.
As soon as you find yourself in a position that feels right for you,
You can close your eyes if you wish.
Take a deep breath in through your nose and slowly exhale the air through your mouth.
Repeat that twice at your own pace.
Notice how you start to loosen up a little and your shoulders become softer.
Now find your way back to your normal breathing.
Start by shifting your consciousness to your scalp and forehead.
Which sensations can you perceive there?
Pulpation A tingle Maybe a little pressure Be aware that no matter what sensations you perceive,
They are always temporary.
They arise and pass away again.
If you feel unpleasant sensations,
Don't identify with them,
Just observe them.
Without judgement and without aversion.
If you can just accept them for what they are,
These sensations will pass away.
Now concentrate on your cheeks and chin.
Which sensations can you perceive here?
Do your cheeks feel warm or cool?
Can you feel a draft along your skin?
Does your chin feel happy or light?
Take another deep breath in and out.
Notice how with each exhalation your chin and your lips become looser.
Remember that no matter which sensations you may perceive,
They are always temporary and never permanent.
Shift your awareness further down your body.
Focus first on your neck and follow the sensations along to your right and left shoulder.
Can you feel tension?
Is your neck relaxed?
From there continue to your arms,
Hands and fingers.
Which sensations can you perceive there?
Do your arms feel heavy?
Can you feel a stream of energy down to your left or right hand?
Remember no matter what sensations you perceive,
Pleasant or unpleasant,
Be aware that they are always temporary and never permanent.
Move on slowly with your attention over your chest area down to your stomach.
What do you feel here?
Does your chest feel tied up or out of three?
Is there any pain on your front side?
Take another deep breath in and be aware that it does not matter which sensations you feel at the moment,
The sensations that you feel or whether right or wrong.
Just observe what's happening in your body right now.
Now pay attention to your upper back down to your buttocks.
Wander step by step with your awareness down your spine.
What sensations can you perceive with each vertebra?
Do you feel any pain or heat?
Does your back feel relaxed or calm?
Do you notice a slight tingling sensation somewhere?
Again,
No matter what sensations you perceive,
Be aware that these are always temporary and never permanent sensations.
Now shift your awareness to your legs and focus from the top of your thigh down to your knees to your shins.
Let your focus spread over the entire leg area.
Also pay attention to the last part,
Starting from your ankles and ending at your toes.
What sensations can you feel in that area?
Whether it is an itching,
Pulsation or something completely different,
Be aware that each of these sensations are temporary.
With them,
Let them go again.
Take a deep breath in and with your next exhalation sigh the air again out of your mouth.
Really start by moving your fingers and toes again.
Take a moment to really feel how you feel now.
Be aware that whatever sensations you might perceive or perceive today,
Comfortable or uncomfortable,
All of them eventually disappear.
Everything in life is constantly changing.
Give that knowledge,
Stay present today and observe the changing of the sensations in your body.
Know that every change is accompanied by a new beginning.
Whenever you feel ready,
You can open your eyes.
