Hello,
Welcome to the meditation today where we're going to be doing a body scan for relaxation.
So if you would like to find yourself a comfortable place to lie down,
And as you begin to lie down,
Just notice whatever surface you're on,
What it feels like just to be lying there.
Noticing the sensations present in this moment,
Noticing temperature,
Noticing points of contact with the body and the surface that you're lying on,
Noticing the rise and the fall of your belly as you breathe,
Allowing the body to rest in this position and noticing the sensations as you breathe in and as you breathe out.
Feeling the air move in and out of your body,
Let's begin by bringing attention to the toes of your left foot.
And with your next in breath,
Notice the sensations present or lack of sensation.
And then with an out breath,
Letting go of the toes and move your attention to the bottom of the left foot,
Including the heel that is touching the floor.
Noticing all the sensations present in that region of the body.
Also notice how the lack of sensation is something that the mind can also be aware of.
Move on to the top of your left foot and ankle.
And just noticing the sensations that you feel here.
Now allowing your awareness to move to the lower leg,
The knee,
Feeling the sensations in your left thigh and the hip on the left side of your body.
Moving awareness now to the toes of the right foot.
Noticing the sensations or the lack of sensation present.
And shifting to the bottom of the right foot,
Including the heel that is touching the floor.
Bringing awareness to the sensations present in that part of the body.
Moving on to the top of your right foot and ankle and scanning that region with awareness.
Noticing sensations.
And then move into the lower leg,
The knee.
All around the right thigh and eventually to the hip on the right side of the body.
Bringing your awareness now to the pelvic region.
Notice sensations that are present or a lack of sensation.
Allow the breath to enter into the space and relax a little further as it leaves.
Bringing awareness to the lower back and the abdomen.
Aware of what's going on here without judgment,
Without assessment.
Just simply noticing with awareness.
Continuing to scan the back,
The rib cage,
The chest.
Feeling the sensations as you breathe in and out.
Slowly with control,
Relaxing further with each breath.
Moving on now to the shoulder blades and the shoulders.
Noticing what is present in those regions of your body.
From here,
Go to the fingers and the hands.
Beginning with the left hand and then shifting over to the right.
And then awareness to both hands together.
Turning into the fingers,
The thumbs,
The palms of your hands,
The backs of your hands.
The wrists.
Noticing what's going on here.
Noticing what sensations are present in the hands and the fingers.
Allowing your awareness to travel from the wrists to the forearms.
In through the elbows.
Noticing the sensations in the upper arms and into your shoulders.
What is present in this region of your body.
And then on the next out breath,
Let go of the whole of the arms and the hands.
And move your sensation,
Attention and awareness to the neck and the throat.
Noticing what is there.
Or perhaps noticing what is not there.
Noticing what it feels like to swallow.
Noticing what it feels like to breathe in this area of your body.
Moving on to the head and face.
Scanning with awareness the jaw and your chin.
How do your lips feel?
Teeth and gums?
The roof of your mouth?
Your tongue?
Cheeks?
Perhaps a little wiggling of the nose,
Feeling the air move in and out.
Then bringing awareness to the ears.
The eyes.
The cheeks.
Including your eyelids and eyebrows.
Noticing the sensations in your forehead.
Temples.
And scalp.
And then holding the whole region of your head and face with full awareness.
Relaxing and staying present.
With the breath flowing in and out of your body,
Simply awake to whatever arises,
Whatever comes into your field of awareness at any given moment.
This may include thoughts or feelings,
Sensations and sounds,
Stillness and silence.
Be with whatever comes up in the same way that you were with the scan.
The full awareness.
Just noticing.
Notice how you tend to react to impulses,
Thoughts,
Memories or worries.
Let yourself purposefully observe them without rejecting or pursuing them.
Practice simply seeing and letting go.
Seeing and letting go.
Body scan proves that we can shift our awareness from one thing to the other.
You just let go of the awareness in one place and move it to another place.
Where your focus goes,
The attention will grow.
No other agenda than to just be present and awake in your body.
Slowly beginning to wiggle your toes and your fingers.
Stretch in whatever way you would like,
Coming back to the room fully awake and fully present.
As we bring this practice to a close,
May we be peaceful and at ease.
May our hearts be soft and open.
May we feel safe and protected.
And may our bodies remain healthy and strong.
And for all of those who are known and unknown to us,
May they be peaceful and at ease.
May their hearts be soft and open.
May they be safe and protected.
And may their bodies be healthy and strong.
Thank you for participating in this practice with me.
I hope you'll come back again.
Have a beautiful day.
