Welcome to this approximately five minute body scan.
Beginning by finding a posture that feels supportive,
Either lying down or you can sit to do this practice.
Closing the eyes if it feels right.
And beginning by simply feeling the simple sensations of the body sitting here or lying down wherever you are.
Sensing the weight of the body.
And noticing the contact points that the body is making against the surface you're sitting on or lying down on.
Aware of sensations deeper within the body.
Tingling.
Tightness,
Tension perhaps.
A sense of ease.
Vibration.
Open up your lengthening Game kind of sensation.
Vibration,
Pulsation,
And perhaps a sense of temperature,
Coolness or warmth.
And now beginning to scan down your own body and becoming aware of any sensations as you move through the body starting with the top of your head.
Aware of the back of the head and the sides down to your ears.
Aware of your entire face,
Your forehead,
Your eyes,
Your nose,
Your cheeks and jaw.
Aware of your lips and your mouth as well as the interior of the mouth.
And now moving your awareness down into your neck and shoulders.
And spending a moment here to feel the shoulders from the inside out.
Scanning down both arms now all the way down to all ten fingers including the two thumbs.
And exploring for a moment whatever sensations are here to be known in both hands.
And now releasing the hands from the mind's eye and moving your awareness to your back,
The upper and mid-back area including the spine.
And to the front of the torso now,
To the chest and ribcage,
This bony structure that houses the organs of circulation and respiration.
Perhaps taking a moment here to feel the breath or the heartbeat.
And scanning down now to the abdominal region,
The whole pelvic bowl,
The soft belly at the front and the bony hip joints to the sides,
To the back,
The tailbone and buttocks.
Aware here of the organs of digestion and reproduction.
Moving your awareness now down into your legs all the way down to the ankles,
The feet and the toes.
Aware of any sensations here including perhaps the absence of sensation.
And widening the lens now to include the whole body from the top of your head to the tips of your fingers and toes.
Aware of this whole body as a field of sensation.
The breath flowing freely in and out of the entire body as you rest here in this awake awareness for the next few moments.
Bliss,
This block away.
You
