Disguided body scan is a way to practice the ability to stay present.
You may wish to lie on a mat,
On the floor,
Or on a bed,
Or a chair,
Whatever is most comfortable for you.
Settling now in a comfortable and stable position.
So let's begin by bringing gentle and full awareness to the breath.
The inhale and the exhale.
Breathing in and knowing that you're breathing in.
And breathing out and knowing that you're breathing out.
All is well in the present moment.
You may keep your eyes open or closed during this practice.
Let's begin by directing attention to the sensation of the body being supported by the floor or the chair.
And noticing the sensations of lying or sitting there.
During this practice,
If your mind wanders off into the past or the future,
Gently and non-judgmentally bring awareness back to the body and the breath.
Let's begin by bringing our attention to the top of our head.
Noticing what arises.
Maybe you notice tingling,
Soft vibrations,
Tightness,
Tension,
Or you may not notice anything at all.
Simply by bringing awareness to this area and accepting what you notice and what arises as what the practice is all about.
Not labeling as good or bad,
Pleasant or unpleasant.
Just being an observer.
Bring your awareness down to your temples and your forehead.
Allowing this area to soften if you notice any tightness or tension.
Now bring gentle awareness to your eyebrows,
Down into the eyes.
The cheeks.
And the nose.
As we move down to the lips and the jaw,
Allowing the jaw to soften and relax.
Breathing in deeply,
Knowing that you are breathing in with full awareness.
Noticing the belly expanding.
And as you exhale,
Knowing that you are exhaling and noticing the belly contracting.
The breath is your anchor during this practice.
Now bringing awareness to the neck,
The back,
Sides,
And front of the neck.
Being an observer of what you notice here.
And allowing this area to soften and relax with every breath that you take.
Inhale and exhale.
Now bringing awareness to the shoulders.
Allowing the shoulders to fall heavy into your body.
Releasing tension and softening this area.
This can be an area where we carry a great deal of stress throughout our day.
Bringing awareness to the chest.
Just noticing what you feel,
Maybe noticing the chest rising and falling as you breathe in and out.
Now bringing awareness to the upper back.
Bring this area if needed.
And just noticing without judgment whatever arises here.
Bringing awareness now to the arms,
The upper arms.
Down to the elbow,
Your forearms,
Hands,
And fingers.
Allowing this area to soften.
And sit heavy into your body.
Breathing in with awareness,
Noticing the belly expanding with the inhale.
And breathing out with awareness,
Noticing the belly contracting with the exhale.
Bringing awareness now to the belly.
Seeing how it expands and contracts with every breath.
Circling around to the lower back.
Bringing this area to soften and relax.
Sending a gentle breath to the lower back.
And as we send a breath to the lower back,
Softening with every inhale and exhale that you take.
And bringing awareness to the pelvis and hips.
Notice what you feel here.
Down into the legs,
The upper part of our legs.
Down into the knees.
Down into calves and shins.
Seeing any areas where you may notice any tightness or tension.
Now bringing awareness to the ankles,
The feet,
And the toes.
Softening this entire area.
Breathing in with awareness.
And breathing out with awareness.
Now let's take in the entire body.
From the head to the toes.
Bringing full awareness to the entire body.
Feeling what it feels like to be fully present with your entire body.
Allowing your entire body to fully relax.
And when you're ready,
Start to bring full awareness back to the room.
Back to the here and now.
Making small movements if needed.
Wiggling your fingers and toes.
Even if your eyes are closed,
You can gently start to open your eyes.
Give yourself full appreciation for practicing in this body scan meditation.
Namaste.
