So we'll do a simple body scan,
Starting with our toes.
All you have to do is notice your toes.
And you're paying attention to them.
And now you land your attention on the arches of your feet,
And the balls of your feet.
You might be feeling some pressure from the weight of your body on one of those places.
Just noticing.
Now you notice your heels.
Whatever the simple sensations are.
And now the tops of your feet.
Now you rest your attention on your ankles.
Whatever sensations might be there.
Now your attention is on your shins.
And now you notice your calves.
Become curious about your calves.
And now your attention is on your knees.
There can be quite a lot of sensation in your knees as you're sitting on your cushion.
You might label it as pain,
Or you might just label it as a rather intense sensation.
Maybe you're just experiencing pressure from the weight of your leg.
And now feel into your upper legs.
Femur and thigh muscles.
And now your knees.
Bring your attention to your hip joint.
You might be feeling some intensity there,
Or not.
Notice whatever it is.
Now bring your attention to your pelvic area.
Feeling whatever sensations.
And it's really a flow of sensation from moment to moment to moment.
And now your attention comes to your sit bones,
Your bottom.
Feeling that particular pressure in that spot.
Remember your lower back.
Remember your pelvis and lower back are tilted slightly forward.
Feel into your lower belly.
And now your attention comes to your solar plexus and mid-back.
Now it's in your lungs,
Your upper chest.
Then bring your attention to your shoulders.
Noticing if they're tight or loose,
Or however they are.
And now bringing your attention to your hands.
The sensations in your hands.
Now you become curious about your forearms.
There are ligaments from all of your fingers up your forearms.
Can you feel those?
What do you feel?
And now upper arms.
Now your attention comes to your throat and your neck.
You're noticing whatever is happening with those.
Now your attention comes to your jaw and your ears.
The physical sensations.
Notice if your jaw is at all tight or loose.
Then your attention comes to your face.
The skin and the muscles of your face.
And then your scalp.
There are actually muscles in your scalp.
