Welcome to the Body Scan Meditation by Maggie Stevens.
The Body Scan is a classic meditation as a way of centering and calming our nervous system.
Mindfulness could actually be called bodyfulness because it helps us get out of the chaos of our busy lives and our intrusive and rampant thoughts and bring us back into the body,
Helping to calm our nervous system and settle ourselves.
Throughout this meditation,
I will be giving you some suggestions of body parts to focus on and be curious about.
As you do this,
Sensations may come up that are pleasant,
Unpleasant,
Neutral,
Or perhaps no sensations at all.
It's also possible that emotions and memories will come to the surface.
That's typical.
That's what happens.
But if at any time the sensations,
Thoughts,
Or emotions are too painful or too intense,
You may always return to an anchor of your choosing.
An anchor is a neutral place that's easy to feel and be with.
For example,
You can return your attention to your hands or your feet or even your ears.
You can also use your breath as an anchor.
So let's get started.
Before we actually begin the body scan,
We're going to do something that in the early childhood world they call shaking out the wiggles.
I invite you to shake your body.
Start by shaking your hands and then your arms.
You can roll your shoulders.
You can move your neck in whatever way feels good.
You can let the shake move right down your torso,
Into your legs,
The way a dog shakes water out of its fur.
And then you can slow your movements.
Let your arms drop into your lap.
Let your hands be still.
And now bring your body into stillness.
Ahh.
I invite you to be in a position that's comfortable for you.
If you're choosing to sit,
Have your spine straight,
Erect,
But not tense or stiff.
You may choose to stand or you can lie down,
Whichever is most comfortable for you.
If you do lie down,
You may relax to the point of falling asleep.
And perhaps that's what you need at this moment.
I invite you to close your eyes or lower your gaze and take a few deep breaths.
And just try to be aware of the sensation of the breath in your body.
And you may also be aware of the movement your body makes as it breathes.
Now try drawing your attention to the top of your head,
To your scalp.
As you focus there,
What do you feel?
You may feel vibration,
Tingling,
Throbbing,
Aching.
You may feel a temperature of warmth or coolness.
And perhaps you feel nothing at all.
Whatever it feels like,
That's what it is.
And that's perfectly okay.
We're just noticing.
Now try moving your attention to your forehead and temples.
You might imagine the coolness of your inhalation going there and washing over the muscles and skin.
Next,
Try shifting your attention to your jaw.
Is it clenched or relaxed?
Just let your breath be with it right now.
The sensations may change.
It's possible that they'll fade or become more intense.
That's okay.
It's just how it is at this moment.
See if you can focus your attention on the muscles of your neck.
In front by your throat,
In the back from the base of your skull to your shoulder blades.
You might ask yourself,
How do they feel right now?
The words aren't important.
We're noticing the sensations that are present.
Can you be with them just as they are?
Now try moving your attention to your back.
You might feel your muscles move as you breathe.
Just be aware of the sensations that are there.
And if you don't feel any sensations,
Then you can just pay attention to your breath.
You might see in your mind's eye your backbone and move down it with each breath that you take.
Feeling the muscles and the bones.
Try bringing awareness to your shoulders,
Your upper arms,
Your lower arms,
Wrists,
Hands,
Your fingers.
What sensations are there?
Can you feel each finger individually?
Whatever the sensations,
Just be curious and be with them as they are.
And now can you be aware of your arms from the tops of your shoulders all the way down to your fingers?
Try moving your attention to your belly.
Feel it as it moves with your breath.
Can you be there with it,
Centered and present?
Feel where your body connects with the seat or the ground.
Can you feel how it supports you and connects you to the earth?
Now try sending your energy and your attention to your legs,
The large muscles of your thighs,
Your knees,
Calves,
Shins,
All the way to your feet and your toes.
What sensations are you aware of?
And now pull your focus back a little so that you are attending to your legs from the top of your hips all the way to your toes.
Can you be aware of all of those muscles,
All of those bones and skin and the sensations that they're reporting in?
Let them rest and settle.
And now you might draw your attention out,
So instead of focusing on one body part or one part of your body,
Larger part of your body,
See if you can be aware of your entire body,
Almost as if you are looking down on it and feel how the air comes in your nostrils and moves through your body and how each breath brings more comfort and settles you more.
See if you can be aware of your body just as it is in this moment right here,
Right now.
And if a sensation arises from somewhere in your body,
If it's not too strong,
Just let it float away like a bubble on a stream.
And if it's more intense and gets your attention,
Then just breathe with that sensation.
This is how it is right now.
We're not trying to change it.
We're just observing it.
Right now,
It's like this.
Notice how your body has settled,
And when your body settles,
It also helps your mind settle.
And now,
Try taking a few deep breaths.
As you return yourself to the present moment,
You might reflect on the changes that took place during the body scan.
And you can recall that at any time when you need to help settle your nervous system and calm your mind,
The body scan is a wonderful tool,
And it's also the basis for meditation.
When our body is calm,
It's much easier to also calm our mind and our heart.
Thank you for taking part in this body scan with me,
And I hope it was helpful.
Namaste.
