Hi,
This is a five senses body scan meditation,
Different from a breathing meditation.
Our focus will be on each of the five primary senses progressively to meditation,
Where we can sit or lie down.
My personal preference is lying down,
But let's begin,
Sit or lie down.
Get comfortable.
That means both literally,
Physically in your body,
Relax your jaw,
Relax your shoulders,
Release any excess tension you may be feeling in your body and also symbolically trying to be at ease in your mind.
Close your eyes,
Feel the natural state of your body.
Notice the natural state of your breath,
Not judging,
Just allowing it to be.
Your breath rising and falling,
The simple natural flow of your breath,
Easy and as it is.
Take notice of any discomfort you may feel in your body and shift if needed to make yourself a little more comfortable.
We'll continue breathing normally,
Just letting the breath come as it comes and we'll begin waking up five senses starting with sound.
On the inhale,
Notice the most subtle sound in your environment.
You can likely hear the loudest sound,
Which might be my voice.
Bring your attention to the softest sounds,
The faintest sounds,
Your own breath,
Your heartbeat,
Any small adjustments in the movements of your body.
Simply be aware,
Not resisting the sounds.
On your next inhale,
What are you seeing?
Even when our eyes are closed,
We might feel or see light coming in,
Maybe just darkness.
That's also a sight.
Sometimes we see swirling colors,
Points of lights when our eyes are closed.
Just be aware,
Don't resist what you see.
On the next inhale,
Let's wake up the sense of taste.
There's always a sense of taste,
Even when it's neutral.
Just be aware,
Don't resist what you taste.
On your next inhale,
What do you smell?
Even if there's a strong aroma like perfume,
Try to bring your attention to subtle aromas,
Perhaps the wood floor or carpet,
Maybe your clothing,
Something else in the air.
Simply be aware,
Not resisting what you might smell.
On the next inhale,
Let's wake up our sense of touch.
You may become aware of the sensations of sitting or lying down,
The way the cushion or the mattress or the floor feels under your body.
You may notice your clothes resting on your skin.
Just be aware,
Not resisting what you feel.
Now be aware of the sensation of air flowing across your body.
Rise and fall of the belly as the air moves in and moves back out.
We're not trying to breathe in any particular way.
Just be aware of the process of breathing.
Our attention can be like a bright light encompassing the entire body.
We'll shift the attention to a very small spotlight that moves progressively down the body.
Rest your awareness on the toes of the left foot,
Just noticing any sensations.
Extend that attention to the rest of the left foot.
Just taking it in as it is at this time.
If your attention drifts,
Bring it back like a spotlight to that point on your body.
Allow your attention to move to the left ankle.
Simply be aware of it as it is.
Bring that spotlight of awareness to the calf of your left leg.
Simply be aware of it as it is,
Not resisting anything.
And the spotlight will now move to the left thigh.
If your attention drifts,
Bring it back to that point in the body.
Bring your awareness to the toes of your right foot.
Extend the attention to the rest of the right foot.
Just observing as it is in this moment,
And move the attention to the right ankle.
Just the right ankle,
Simply being aware of it as it is,
Not resisting anything.
And we'll move to the right lower leg,
And the right calf,
And the right shin.
Not resisting any sensation that is there.
Bring your awareness to the knee,
And now to the right thigh.
The attention drifts,
Bring it back,
Just like a spotlight,
To that point in the body.
Right now,
That's the right thigh.
Patiently and calmly,
Bring your awareness to the pelvis.
And to the groin,
And to your buttocks.
If there's sensation,
Simply be aware of it,
Just as it is,
Without resistance.
Bring your attention to your lower back.
If there are any sensations,
Simply be aware of them,
As they are,
Without resistance.
Rest your attention to the front part of the torso,
And to the abdomen.
Be aware of the breath,
As your belly rises,
And falls.
Move your awareness up the torso,
To the ribcage,
And to the lungs,
And to the heart,
And to the upper back.
Become aware of your shoulders.
That awareness will now start to move down the left arm,
Down to the fingers of the left hand.
Slowly trace a line up again,
To the elbow,
And to that left shoulder.
Becoming aware of the tissues and muscles inside.
Experience the left arm as a whole.
Just allow that attention to move over to the right shoulder,
And down the right arm,
To the fingers of the right hand.
Notice what you feel,
Simply being aware of it,
Without resistance,
And bringing that awareness back up to the right shoulder,
And experiencing the right arm as a whole.
Now let's become aware of the neck.
All the bones and muscles,
Your breath passing through it.
Simply being aware of any sensations,
Not resisting anything.
Move your attention up into your head,
To your jaw,
To your chin,
To your teeth,
To your tongue,
To the roof of the mouth,
And to your lips.
Take notice of any sensations in your face,
Any sensations in your cheeks,
Any sensations in your nose,
Any sensations in your eyes.
Become aware of your ears,
And the sides of your head.
Be aware of the brain inside your head.
Now let's expand the spotlight,
So it includes the entire body.
Moving from the head,
Down through the neck,
Down the back,
Your shoulders and arms,
Your hips,
Your thighs,
All the way down to the tips of your toes.
Being aware of the amazingness of our body,
The whole body that is breathing and functioning in this moment.
Imagining,
And feeling,
And thinking,
But still present right here.
If you feel any tension or discomfort in any part of your body,
Bring your attention to that part of your body,
Allowing that feeling to be there,
And breathing through that sensation.
Now let's wiggle our toes,
Wiggle our fingers,
Begin to wake your body back up with greater awareness of all the sensations that are in your body.
Take any additional movement that might feel good for you in this time,
Shifting and moving your body,
And as you are ready,
You can slowly open your eyes.
Thank you for joining me for this five senses body scan meditation.
This is how we can practice this at any time,
Awakening the senses and moving our awareness like a spotlight throughout the body.
Have a wonderful day.
