Hello and welcome to today's sit.
Today we'll be doing mindful body awareness.
We'll be practicing a mindful body scan.
The more aware we are of our body throughout the day,
The more in touch we can be with what's going on both physically and emotionally.
And so let's try to gain as much awareness as we can focusing in and concentrating and noticing also if distractions happen.
Either way we want to be present with whatever is.
Feet flat on the ground,
Spine in a line,
Hands in your lap,
Heart to the sky,
And now close your So just checking in with yourself,
Noticing if you're able to pay attention to the sound of the bell the whole way through or if you got distracted.
No judgment.
Mindfulness is best when we do it with a kind and caring attention.
And just fully allow yourself to arrive in your chair right now and pay attention to your feet and keeping your body still.
Noticing any sensations,
Any tingling,
Any small little twitches that happen automatically.
Just pay attention to the bottom of your feet and your toes.
Moving your attention to your ankles.
Checking in if there's any pressure or discomfort,
Maybe tightness.
And then just letting it go.
Moving kind of that camera going through your body,
Taking pictures.
Move that camera slowly but surely up your calves.
And then curl your attention around to your shins.
Just paying attention to what's happening.
What does it feel like to have legs right now?
Bring more and more attention.
Remembering that if we get distracted,
That's normal.
Just come back again to feeling your body.
Move your attention to your knees.
And then your hamstrings.
Again,
Any tingling or tightness or comfort or looseness.
And then moving your attention to your thighs.
Again,
Gently bringing your attention back to your body if you've been distracted.
And then to your sit bones in the chair.
Noticing if the chair feels hard or soft,
Feels cold or warm.
Just checking into any sensations.
Now move your attention to your stomach.
Just noticing if the stomach is moving with each breath or if it's tight.
And then moving to our ribs.
Noticing them expanding and contracting with each breath.
Then rounding our attention to our back.
Seeing if it's straight and relaxed or if we're holding it tight.
And then moving our attention to our shoulders.
We're not trying to change anything.
We're just trying to observe what's happening.
Just paying attention to it.
Gently watch and pay attention to your arms.
Like that camera is scanning through your body.
Your fingertips.
Then go back up your arms to your shoulders again and your neck.
And just noticing where your jaw is,
If it's loose or if it's tight.
Relaxing anything that might be being held.
Moving your attention to your mouth.
Even where your tongue is.
And then just focus on the next breath.
How it feels in your nose.
And then gently going to around your eyes.
Checking in that temple area and forehead area.
Relax that area.
And then just gently in about 30 seconds do your own body scan from the top of your head to your toes.
Doing the opposite.
Checking in for areas that might need a little more tension.
Without trying to change anything.
Just being with the body as it is.
And if you're at your midsection,
Your stomach.
Keep going down.
Moving your attention down to your legs.
And then just taking a deep breath in.
And a breath out.
Another breath in.
Another breath out.
The more connected we are with our mind,
Our body,
And our heart,
The more present we become.
Allow yourself to come back opening your eyes.
And being as connected as we can for the rest of the day to our mind,
Our body,
And our heart.
Have a great day!
🧶
