Week one,
Six minute body scan.
Find a comfortable position.
You may do this practice sitting or lying down.
Allow your eyes to soften.
Just take a moment to notice how you are in this moment.
Taking a few deeper breaths,
Breathing in and breathing out.
And with each breath,
See if you can allow your body to sink a little bit deeper into the chair or the surface below you.
Now let's bring the attention to the feet.
Noticing the left foot and the right foot.
And moving up the leg,
Noticing the ankles and the lower legs and the knees and the upper legs.
And if you're sitting,
Notice the parts of the upper legs that's making contact with the chair below you.
Now notice your left foot all the way from the toes to where it's making contact to where it's connected to your left hip socket.
And notice the right leg all the way from the right toes all the way to the top of the leg where it's connected to the right hip socket.
Moving into the hips and the lower pelvic area.
All the organs of digestion,
Reproduction,
And elimination.
See if there are any sensations that you can notice in your lower torso.
And moving up into your belly,
See if you can notice your belly as it rises and falls.
Moving the lower back and moving up into the upper back.
And moving around to the front of the body,
Noticing your heart.
You may be able to notice your physical heart beating.
And the chest as your chest rises and falls with each breath.
And now let's bring the attention all the way down to the hands,
Noticing the left hand and the right hand.
Bring the wrists and the forearms and the elbows and the upper arms.
Moving your attention to the entire left arm from the fingertips all the way up into your shoulder.
And noticing the right arm all the way from your fingertips to your right shoulder.
Bring the attention into the shoulders and the neck,
Noticing how the neck connects your head to the rest of the body.
And moving up into the face,
Noticing the chin,
The lips,
The mouth,
The cheeks,
The nose,
The eyes,
The forehead.
Noticing the back of the head.
And finally,
The crown of the head.
And now let's bring the attention to the entire body,
Noticing how all the different parts of the body is interconnected.
And taking a few gentle breaths right here and breathing as though your entire body breathes.
And you may stay here for as long as you like.
And when you're ready,
Gently allow your eyes to open.
And now let's bring the attention to the entire body.
