Welcome to the 20 minute body scan.
Begin by noticing any sensation in your body right now.
And notice the breath coming and going and the rising and falling with each breath.
Now notice the breath coming and going and the rising and falling with each breath.
Now notice where your feet come into contact with the ground.
We will bring our attention to the right foot,
The heel,
The arch,
The ball of the foot,
The toes,
The big toe,
The middle toes,
The little toe.
And just notice any sensations in your feet.
Noticing also that the sensations may come and go,
Just as your breath comes and goes.
Leaving the foot,
Move your attention up to your ankle.
And just notice any sensations in your ankle,
The front,
The back,
Inside.
And now moving at your own pace,
Inch by inch,
Bring your focus up your right leg to your calf,
Your shin,
Noticing any sensation there as you move up.
Bringing your attention to your right knee,
Your kneecap,
The back of your knee,
The soft tissue in your knee,
The skin around your knee.
And discover any sensation that is present right now in your right knee.
And now move your attention up your right leg to your thigh,
Front,
Back.
Just notice whatever is there for you.
And if by chance you have had thoughts come into your mind,
That's fine.
Just allow them to be,
Let them go,
And move your attention back to your body.
In this case,
To your right thigh.
Now let's move to your left foot,
Your heel,
The arch,
The ball of the foot,
The five toes,
The big toe,
The middle toes,
The little toe,
And the top of the foot.
And just focus your attention on the left foot,
Becoming aware.
Of any sensations in your left foot.
And now taking your time,
When you're ready,
Move your attention to your left ankle,
The front of the ankle,
The back,
All the soft tissue in the ankle.
And just become aware.
Now move your attention into your left calf,
The muscle in the back,
The shin bone in the front.
And just notice how that is right now.
And slowly move your attention to your left knee,
The kneecap in the front,
The soft tissue around it,
The back of the knee,
And allow any sensation to be present.
Just like the breath,
Without judgment,
Without changing anything,
Just noticing what is.
And we'll move from the knee to the thigh on the left leg.
Bring our awareness to that area.
Knowing that each moment as we focus on our body,
Each moment is unique from moment to moment,
Changing with each body part.
Now bring your attention up to your hips,
The back,
The front,
The side,
The bony protrusions that we have called hips.
And explore any sensations that are present in your hips.
And once again,
If your focus has been lost in thought,
No problem,
Just gently bring it back to your hips.
Moving up from our hips,
Become aware of the belly,
The area responsible for digestion,
Elimination,
Reproduction,
So much going on with the belly.
Any sensations here in your belly,
Just notice without judgment what is.
And now we move up the torso to the chest,
The area that holds our lungs and our ribs that work so hard to breathe all the time.
And on the backside,
We have our lower back and our spine on all the vertebrae and muscles that keep us upright.
Just notice any sensations in the spine,
The lower back,
The middle back,
The upper back,
Or in the front,
In the chest.
Just focus attention on any physical sensation in these areas.
And now focus your attention on your right hand,
Beginning with your right thumb and your fingers,
Your other fingers.
Bring awareness into that hand with kindness and friendly curiosity.
Noticing the palm of your hand,
The back of your hand,
Moving your awareness up to your wrist,
Your forearm,
And to your right elbow that allows so much mobility.
Noticing the bones and the soft tissue and the skin and the muscles all around it.
What can be discovered about this area?
Move your attention from your elbow to your upper arm to your shoulder on your right side.
And now focus on your left hand,
The thumb and all the rest of the fingers,
The palm of the hand,
The back of the hand,
Exploring your left hand.
And now bring your attention to your wrist,
Up your left forearm,
Your left elbow,
To your upper arm on the left side,
To your shoulder,
And just with a kindness and a caringness,
Notice the sensation in your shoulders,
If any.
They carry so much.
And from here,
Let's move awareness to the neck,
The throat,
And into the face,
The chin,
The lips,
Even the jaw and the tongue.
How do they feel right now?
Going up the face,
Your cheeks,
Your nose,
Your eyebrows,
Your eyelids,
Your forehead,
Noticing all of your face and any sensation associated with it.
And your ears,
And the back of your neck,
And your entire scalp,
Covering your head.
Become aware of that inch by inch,
Discovering any sensations that are present on your head.
And now we will move back from our head down,
Down our face,
And our neck and our shoulders,
Down the torso in front and in back,
Over our belly and our buttocks,
Down to our hips,
Noticing our right arm in hand and our left arm in hand,
Moving our awareness slowly,
But very focused from our hips down to our legs and into the feet.
Noticing the changing sensations in the body with an awareness,
An openness to see and feel what is.
This concludes our body scan.
Congratulate yourself on exploring your body in this gentle way.
