Hi,
This is Greg De Vries,
The Meditation Coach.
Body scans are a foundational mindfulness practice used in many traditions.
By scanning the body,
We get to know the feelings we experience more clearly.
The mind also learns to rest in the present time experience,
The present moment,
And focus on what is in front of us.
So now I'd like you to sit up in an upright position if you're able to do so.
Allow the eyes to close and make any minor adjustments to be comfortable.
Take a few deep breaths,
Arriving in the present time experience of breathing.
Now bring your awareness up to the crown of your head.
What can you physically feel up here at the top of your head?
You don't need to fix anything,
Figure anything out,
Or make anything special happen.
And now continue down to the forehead and the brow.
You may be able to feel the temperature of the air on the skin,
Or some tension,
Or maybe the simple,
Just neutral feeling of the skin.
Whatever you can feel,
Just tend to it with mindfulness.
Now move your awareness to the cheeks and the jaw.
Moving through the body like this,
Just rest your awareness,
Gently observing what you can physically feel.
Tune into the feeling at the nostrils and the upper lip.
Although you may feel many things here,
The breath is generally the most obvious.
Feel the sensations of breathing with each inhalation and exhalation.
Next move into the mouth,
Focusing on the tongue,
Lips,
And teeth.
Notice how the tongue is resting,
The sensation of saliva,
And any movements in the mouth.
Move the awareness slowly through the neck,
Out to the shoulders,
And all the way down into your hands.
Rest with each part of the body for a few moments,
Patiently observing what is present.
Bring the awareness back up to the shoulder blades and begin to move down the back.
Feel the posture of the spine,
The muscles in the back,
And any expansion and contraction as the body breathes.
Tune into the front of the torso,
Starting at the chest.
You may feel the clothes on the body or the breath in the body.
As you continue down into the abdomen and stomach,
You may notice feelings related to hunger or digestion.
Move through the pelvis and hips,
Down the legs and into the feet.
Notice the points of contact,
The feelings in the joints,
And any tension that arises.
When you reach the tips of the toes,
Open up to feel the body as a whole.
From head to toe,
Sit with the experience of having a body,
Feeling whole and complete.
Try to feel the outline of the body,
The posture,
And the subtle changes as you breathe.
And now you may choose to stay in this meditative state,
Tuned into your body with full body awareness.
Or if you prefer,
You can end your meditation when you feel ready.
Namaste.
You
