Welcome to this body scan all about noticing sensation.
I absolutely love this practice with all my heart.
In theory,
This practice trains our minds to notice.
To be present and to sit with sensation which might even be slightly uncomfortable.
But without storytelling.
And judging.
And without spiraling off into more and more thoughts.
You can do this practice anytime.
You can be lying down,
Sitting,
Standing or moving around.
As long as you are safe and comfortable,
You are perfect.
And when you are ready,
Perhaps softening your gaze or closing your eyes.
I'm taking a scan of your whole being.
Noticing how you are in this moment.
And taking a moment.
To remind yourself.
There is no way that you can do this practice incorrectly.
There's no way that you can do this practice wrong.
Or better.
Just allow it to happen.
Allow it to unfold in whatever way is right for you today.
Starting by taking your attention down to your right foot.
And noticing.
Is your right foot active or relaxed?
Or you're not really sure.
Is your right foot warm or cool?
Or is it hard to notice that today?
I'm just noticing if there's any pulsing.
Any fluttering.
Anything sharp or dull in the right foot.
And if you notice sensation.
Just practice being with that sensation.
There is absolutely no need to explain or evaluate the sensation.
And then bringing your awareness up to your right lower leg.
Noticing if there's any twitching.
Or buzzing.
In the right lower leg.
Noticing if the muscles of the right lower leg are clenched or soft.
Tight.
Or relax.
Is noticing what you notice.
Guiding your awareness to your right knee.
Does the knee feel heavy?
Or floating.
Does it feel airy and spacious or dense?
It is allowing sensations to present themselves to you.
Without needing to decide whether the sensation is good or bad or better or worse.
And if there's any sensations that are slightly challenging or uncomfortable.
Can you draw an outline around that sensation?
And then moving on.
Bringing your awareness to your right side.
Noticing if your right thigh is full of sensation or if there isn't very much sensation there at all.
Noticing if the right thigh is soft or firm.
Noticing if there's any tingling or pulsing in the right thigh.
Maybe the right side feels like it's floating.
Maybe it feels like it's supported.
Guiding your awareness up to your right hip and the right side of your pelvis.
Noticing if the right hip,
Right side of the pelvis,
Feels still.
Or restless.
Notice if they feel calm and grounded.
Or fidgety and restless.
And noticing the whole right leg.
All the way from the hip down to the foot.
Noticing any sensation in the whole right leg.
And let that go.
Reminding yourself we're here just to notice sensation.
Not to describe,
Not to evaluate.
Just notice.
Bringing your awareness down to your left foot.
I know to saying it the left foot.
Is airy and spacious.
Or maybe it's weighted and sinking.
Noticing if there's any activity in the left foot or maybe it feels really relaxed.
Guiding your awareness up to your left lower leg.
Noticing does the left lower leg feel warm or cool.
Does it feel heavy or light?
Is it easy to notice sensation in the left lower leg or is there not very much to notice there today?
And bringing your awareness up to your left knee.
If there's any sensation they're noticing,
Is it dull?
Or sharp.
Is there an electric,
Buzzing sensation?
Maybe there's a pulsing or a fluttering,
Just noticing what you notice.
In bringing your awareness up to your left thigh.
Noticing if there's any aching,
Any tenderness in the left eye.
Maybe the left thigh feels tight.
Maybe it feels loose and stretched.
Just noticing.
And then bringing your awareness up to the left side of the pelvis.
Noticing any sensation there.
Maybe the left side of the pelvis has changing sensations.
Maybe there's lots of sensation,
Or maybe there's not very much at all.
And then noticing your whole left leg.
Noticing any sensations present in the whole left leg.
Bringing your awareness to your lower back.
An area that can be challenging for so many of us.
Remaining as neutral,
As objective as possible.
Observing the sensations that you feel here.
Maybe the area is full of sensation.
Or maybe it's a struggle to connect with sensation at the lower back today.
Just notice.
Notice if there's any pulsing.
Or any throbbing.
Noticing if there's any sensation that's dull and spread out.
Or that's smaller and more concentrated.
And if there is challenging sensation here.
Maybe you can give that sensation a colour.
Maybe you can trace the outline of the sensation.
And then guiding your awareness to your upper back.
Noticing maybe the upper back is clenched and tight.
Maybe there's parts of the upper back that feel knotted.
And stiff.
Perhaps the upper back is supported.
By the floor.
Or a chair.
Just noticing what you notice.
Noticing the sides of the ribcage.
Maybe there is ongoing sensation in the sides of the ribcage,
Changing with the rhythm of your breath.
Maybe there's a tension there,
An aching.
Or maybe the sides of the ribcage feel spacious.
Noticing the sides of the waist.
Any tension here.
Noticing if the sides of the waist feel tender.
Or spaceships.
Do they feel supported?
Or waited.
Just noticing.
And then guiding your awareness to your belly.
Another area that can hold many stories for us.
So placing your attention on sensation alone.
Noticing if there is any sensation across the belly.
Or in any different parts of the belly.
Is there any areas that are tender?
Or tight.
Contracted.
Or spacious.
And moving your awareness up to your chest.
Noticing if the chest is warm or cool.
Noticing if there's any tingling.
Pulsing or fizzing.
Noticing your shoulders.
Maybe your shoulders feel full.
Or empty.
Maybe they feel dense and tight.
Or spacious and smooth.
Noticing your upper arms.
Floating.
Or supported.
Light.
Or waited.
Noticing your lower arms.
Still.
And calm.
Or restless.
And active.
Noticing your hand.
Comfortable.
Or uncomfortable.
Quiet.
Or active.
And noticing both arms in their entirety.
Noticing the sensation all the way down your right arm.
All the way down your left arm,
Just noticing what you notice.
And bringing your awareness to yon.
Any areas that are sensitive and full of sensation.
Any areas that are numb.
Any areas that are contracted and tight.
And anywhere that feels relaxed,
Noticing any sensation in your neck.
Noticing sensation in your face.
Your cheeks,
Your jaw muscles,
Your temples,
All the little muscles around your eyes and your forehead.
Noticing any sensation in the face.
There might be lots of sensation in the face.
There might not be very much at all.
Neither is right,
Neither is better.
In expanding your awareness.
Noticing sensation in your whole face and head.
Your whole torso and both arms.
And all the way down both legs.
Noticing what it's like to be you in this present moment.
And then guiding your awareness to a part of your body that really needs it.
Resting your awareness there,
Perhaps cultivating an attitude of gratitude.
Thanking this part of your body for all its service so far.
And I appreciate sometimes this can be really challenging.
Don't worry if it's super tough.
From that place that needs your awareness,
Expanding your awareness out to your whole body,
All the way up to the crown of your head,
All the way out to the tips of your fingers,
And all the way down to the tips of your toes.
Holding your whole body in your focus.
Focusing on your whole body.
Starting to energize your breath.
And take any movements that feel perfect for you right now.
And slowly making your way back to your day.
I hope you found that practice informative and useful and that you can be really kind to yourself for the rest of your day.
And I hope to see you for this practice again tomorrow.
