So this is the long body scan and I'll be practicing this body scan lying down.
So if you're not lying down then just adapt the instructions for whatever position you're in.
So taking a moment now to settle into the position that you've chosen.
Making yourself as comfortable as possible and feeling the contact that your body is making with the mat or the bed.
So feeling the way that the head is lying against the mat,
The shoulders,
Maybe down through the spine,
The lower back,
The bottom,
The legs and the feet.
Just feeling the contact and noticing what that sense of pressure feels like.
And allowing the ground to hold you,
To support you.
So in this way that you can let yourself just be draped,
If you like,
Over the ground.
And coming now to notice breathing.
If you want to you can put your hands onto your belly and feel the breathing coming in and going out.
It's like a balloon filling up and then releasing.
Suspend a few moments just being with breathing.
Feeling the body breathing.
And if you're noticing that the areas in the body that are feeling quite tense just seeing if there's any tension that might release on an out-breath.
And even if that tension doesn't release just imagining what that might be like to feel the body let go.
So settling into the practice.
And we're now going to direct our attention.
We're going to focus it down through the left leg,
Right the way down to the tips of the toes in the left foot.
So taking your attention right the way down through the body,
Down through that left leg and into the toes of the left foot.
And seeing what's there to notice.
Perhaps taking each toe in turn.
Starting with the big toe.
What can you feel in the big toe?
Maybe tingling,
Maybe a sense of temperature.
Feeling of any socks against the skin maybe.
And can you notice the gap between the big toe and the next toe?
And in turn taking each toe and seeing if you can feel what's there.
Maybe even noticing no sensation if that's what you're experiencing.
There's no right or wrong.
You don't need to make sensations happen for this practice.
You're just tuning in.
So moving through the toes to the little toe on the left foot.
And now we're going to shift our attention and move it to the bottom of the left foot.
So again we're looking to see what's there.
Noticing perhaps the different areas of the lower foot.
Maybe there are patterns of sensations.
Or maybe again there is not much to notice.
But seeing if you can be curious as if you've never experienced this area in your body before.
Maybe you haven't paid much attention to the left foot.
And then moving your attention around the sides of the foot to the top of the foot.
Can you feel anything different?
What's there to notice at the top of the foot?
And perhaps have a sense of what this is like to do this.
Do you notice that it's perhaps bringing up a bit of tension in the body?
Or maybe you're finding it very calming.
Again there's no right or wrong.
Just being aware of how you're reacting or responding to what you're finding in the foot.
Sometimes it helps to almost imagine that the breathing is coming right down into that lower foot.
Almost like on the in-breath it's coming in and going right the way down to the toes of the left foot.
And on an out-breath
