This is a body scan meditation.
Finding your seat and closing your eyes or lowering your gaze,
Taking a deeper than normal in-breath with an audible exhale to mark the transition into formal practice.
Bringing attention to the body as a whole,
Feeling into what is present.
Now shifting your awareness to the left foot.
The lower left leg.
Your left knee.
Your upper left leg.
Now moving to the right foot.
Your lower right leg.
Your lower left leg.
The right knee.
Your right upper leg.
Your lower left leg.
Now bringing attention to the pelvis.
Moving to the low back.
Your upper back.
Your lower left leg.
Shifting to the abdomen.
Now up to your chest.
And now your left hand.
Left forearm.
Your left elbow.
And moving to your left upper arm.
Now shifting to your right hand.
Your right forearm.
Your right elbow.
And your right upper arm.
Moving to the shoulders and the neck.
Bringing awareness to the face.
And shifting to the back of the head.
And now the top of the head.
Plowing attention to rest broadly on the body as a whole,
Noticing whatever is present.
And now taking one deeper than normal in breath.
And with an audible exhale,
Opening your eyes,
Raising your gaze,
And orienting to the room around you.
Nice work.
Thank you for your practice.
