As we begin this practice,
You can relax and find a position that best suits you and your body today.
Sitting in a chair,
Sitting cross-legged on a cushion or the floor,
Or laying down on your back with your legs stretched out and your arms by your side.
Make sure that you feel comfortable,
Safe,
And supported.
Beginning now by closing the eyes and following your breath into your body with each inhale.
And noticing a sense of relaxation throughout your body as you let go with each exhale.
As you continue breathing,
Settle into a sense of stillness,
Setting the intention to observe your unfolding internal experience without reacting to it in any way.
Simply be with what is,
However that may look for you during this meditation.
Now shifting your attention to your feet and noticing the sensations that you can distinctly feel at the bottom of your feet.
Maybe the pressure of your feet against the floor,
Maybe some heat,
Or some tingling or prickling sensations that are hard to describe.
Or you may feel nothing at all,
Just numbness or emptiness.
Whatever you feel or don't feel is fine.
Simply place your attention on your feet and be curious about what you feel there.
There's no need to label the sensation that you experience or to expect to feel something in particular.
With the same level of curiosity,
Begin exploring the top of your feet.
Moving along to the ankles,
The calves,
The shins,
As you move your awareness slowly and attentively towards the knees.
You don't have to spend too much time at any particular part of the body.
Simply acknowledge any sensation that is present at this part of the body and continue scanning.
Once your scan reaches your knees,
Continue along the fronts and backs of the legs,
Making your way towards the hips.
Sometimes you may not feel anything at all while you scan.
That's completely fine.
Just keep your attention at a body part for a little time and if you still feel nothing,
Simply acknowledge this experience of numbness and move on to the next part of the body.
You'll have another chance to pass your attention through this body part again,
Either in this meditation or in the future.
Now,
Once you've reached your hips,
Shift your attention to your stomach and begin exploring your entire stomach area and making your way to the top of the chest.
Do the same type of bottom-top exploration of your back once you've scanned the front of your torso.
After you scan your back,
Bring your attention to the tips of your fingers,
Noticing the sensations that you feel there as you scan your hands,
Your arms,
Slowly and attentively making your way past the elbows into the shoulders.
Finally,
Notice the sensations in the neck,
Throat,
Jaw,
And face.
When you've scanned your whole body and reached the top of your head,
Take a moment to notice your whole body as you take a couple of breaths.
For the next few minutes of silence,
Begin with your attention at your feet again,
Making your way to the top of the head,
Scanning your body part by part,
Piece by piece,
Slowly and attentively moving your attention throughout your entire body.
If your mind wanders or gets distracted,
Just bring your attention back to the last body part that you remember scanning.
For the next few minutes of silence,
Begin with your attention at your feet.
You you you you you you you Relaxing your focus now for just a few moments and allowing your awareness to include your whole body Feeling the gentle rhythm and pulse of each breath as it moves through the body.
Expanding your awareness beyond your body.
Noticing any sounds or noises around you.
The ones that are close and the ones that are farther away.
Not attaching your attention to anything in particular,
Simply being with the present moment as it is.
As you become fully alert and awake,
Consider setting an intention to stay connected to your body as you engage with the world throughout the day.
Whenever you're ready and in your own time,
You can open your eyes.
Thank you.
