Hello.
Let's practice.
Bring yourself into a comfy position.
Lying down,
Standing up,
Or sitting would all work fine,
But you do what you need to do to support your attention and energy.
I'll invite you to close your eyes,
Bring your attention to your body,
The body that you're in right now.
It's a lovely body,
Despite anything you may think to the contrary.
In spite of what you no longer may be able to do or never could do,
Even if you've lost some parts along the way,
Your body is still doing many amazing things.
Consider all the beautiful things it may be able to do for you.
You may be able to walk or run.
With your hands,
Perhaps you can play guitar or weld or throw up gang signs.
Maybe you're able to see all the beautiful and terrible things in the world with your eyes.
Your ears can hear my voice and any other sounds that may be arising in your awareness,
Unless you're hearing-impaired,
In which case I must question your choice of playing an audio meditation.
No,
No,
You're right.
Who am I to question your choices?
Please forgive me.
Perhaps you can taste a delicious food or a lover's kiss.
Perhaps you can smell and be transported through time to a memory of someone you once loved or loathed.
Your lungs are breathing right now all on their own.
Your heart is pumping blood through your veins and oxygenating your body.
Your brain is doing so many amazing and annoying things I couldn't even begin to list them all.
Maybe planning what you're gonna make to eat or remembering how your sister annoyed you that time in high school or remembering that silly thing you said to someone you had a crush on 13 years ago.
Good old brain.
And now bring your attention to the felt experience of your body.
Notice how you feel right now.
Is there a pleasant,
Unpleasant,
Or neutral tone overall?
Are you restless or still?
Aversive or accepting?
Sleepy or alert?
Doubting yourself,
Myself,
Or wondering if I will ever get to the actual body scan?
Just notice these and let them be.
And as we begin,
I'll ask that when we get started,
Should we arrive at a part that you no longer possess?
And then resume the sequence.
Bring your attention to the top of your head.
Feel the hair,
The skin,
The bone,
Any tingling,
Tightness.
Are things changing or staying the same?
Notice your forehead,
Your right eye,
Wet in the socket,
Gelatinous.
Your left eye,
Nose,
Bone and the space inside it.
Tingling of air moving in and out.
Your right cheek,
Your left cheek,
Your ears.
Perhaps you can feel sound going in.
Notice your lips,
The sensations of the lips,
Your chin,
Your neck,
Your throat.
Notice your right shoulder,
Your right upper arm,
Your right lower arm,
Your right hand.
Any coolness or warmth in your hand,
Tingling,
Vibrations,
Pulsing.
Notice your left shoulder,
The firmness of it,
Your left upper arm,
Your left lower arm,
Left hand,
The blood moving through your hand,
The energy within it.
Notice your upper back,
Any tension within,
Sensations of clothing against your skin or anything else that may be touching you.
Your middle back,
Flesh,
Muscle,
Ribs.
Your lower back and any aches that may or may not be present and any emotions that arise.
When you bring your attention to the space,
It often holds tension.
Notice your clavicle bones,
Hardness and density of them.
Notice your left chest,
Your right chest,
The movement of your breath.
Notice your upper belly,
Your lower belly,
Your genitals.
Do any emotions arise when you put your attention here?
Notice your left side ribcage,
Expanding and contracting.
Your right ribcage,
The flesh covering it.
Notice your hips,
Another place where you might carry tension.
Do any emotions arise when you pay attention to your hips?
Notice your left upper leg,
Powerful muscles,
Your knee,
Your lower leg,
Your left foot,
All the sensations in your left foot.
Notice your right upper leg,
Your knee,
Lower leg,
And right foot.
Notice all the sensations of your right foot.
Notice your whole head and neck,
Bones and flesh,
The range of sensations.
Notice your left arm and hand together,
Your right arm and hand,
Both arms and hands,
The front side of your torso,
The back side of your torso,
Your whole torso,
Your whole right leg and foot,
Your whole left leg and foot,
Both legs and feet.
Notice the whole right side of your body,
Torso,
Leg,
The entire left side of your body,
And your whole body,
Just as it is,
Full of pleasant,
Unpleasant,
And neutral sensations.
Your whole body,
All the things you like about it,
Things you dislike,
Don't care about.
Your whole body and all the experiences of joy and suffering it carries for you and with you.
Stay here as long as you like.
You're worthy of the rest.
You do deserve to relax.
You are enough.
Thank you for your practice.
