This meditation is a body scan meditation.
Body scans are an opportunity for us to grow our mindfulness practice and befriend sensations in the body.
I invite you to come to a position where you feel comfortable and supported.
This practice can be done lying down or seated.
If you're lying down it might feel nourishing to have pillows underneath the knees to help the body to relax.
As we begin the practice at any time you're welcome to make any adjustments as needed.
All are welcome.
We'll start the practice by taking three deep breaths.
Breathing in through the nose and exhaling through the mouth through pursed lips as if you're blowing out a candle.
As you take the deep breaths,
Start to notice the sensations of the breath in the body.
You may feel the breath in the tip of the nose.
The sensations of the breath around the lower ribs.
Or the sensations of the breath in the lower abdomen.
If it feels comfortable for you,
You may want to place a hand on the area of the body where you feel the breath the most.
Hands on belly.
Hands on ribs.
Placing a hand on the upper chest.
Just as a way to feel the breath more deeply.
You're welcome to keep the hands on the body or rest them by your side.
Bringing all of your attention to the area of the back of the head.
Notice any sensations along the back of the head.
Sensations could be pleasant,
Unpleasant,
Or neutral.
Then allowing the attention to travel to the face.
Resting your attention around the brow.
Allowing the attention to travel down towards the eyes.
Drawing the attention down the cheeks.
Including the jaw.
You may even want to include the inside of the mouth.
Noticing any sensations with the tongue.
Even including the lips.
Bringing the attention back towards the cheeks.
Including the ears.
Down towards the neck.
Exploring sensation of the back of the neck.
Sides of the neck.
And the area around the throat.
Noticing any expansion,
Contraction,
Coolness,
Warmth,
Any sensations around the neck.
Allow the attention to travel towards the shoulders.
From the inside edges of the shoulders towards the spine.
And sweeping the attention towards the outside edges of the shoulders.
Notice any tightness or ease.
All sensations around the shoulders.
Bringing the attention down the arms,
Down the biceps,
To the elbows.
Elbows down the forearms.
All the way down to the palms of your hands.
Bringing attention to all sensations within the arms.
As a reminder,
Anytime you can take your hands and place them on the body as a way to communicate presence and care.
It may be taking palms and resting them on the belly.
Palms resting on the chest.
Or even taking palms and resting them on the back of the neck.
Just as a way to communicate presence and care.
You can keep the hands on the body or rest them by the side.
Bringing your attention to the back of the body.
The shoulders all the way down to the hips.
Notice any movements,
Sensations,
Warmth,
Coolness along the back of the body.
Bringing your attention to the front of the body.
From the shoulders all the way down to the hips.
Notice any sensations around the chest.
Movement,
Sensations along the abdomen.
Exploring what is available along the front of the body.
Bringing your attention to the legs.
Starting at the top of the legs.
Moving down the thighs towards the knees.
Allow the attention to circle around the knee caps.
And move down the shins towards the tops of your feet.
Noticing the full length of the legs.
Any and all sensations in the length of your legs.
Bringing the attention to the soles of your feet.
Feeling warmth,
Coolness,
Tightness or ease in the soles of the feet.
Getting a sense of the whole body.
From the crown of the head to the soles of your feet.
Resting here and coming back to feeling the sensations of where your body is being supported by the surface beneath you.
This could be where the feet are making contact with the floor.
Or how your whole body is supported by the surface beneath you.
If eyes have been closed start to gently open the eyes.
Taking a moment and checking in.
Checking in with the body.
Checking in with the mind.
And the effects of this mindful body skin.
