Be mindful,
Body scan.
If you are sitting,
Just sensing connection with the ground and letting your arms resting on your thighs.
And if you are laying on the ground,
Just relaxing your arms alongside the body and letting your legs be in a position which is comfortable for you.
You can keep your eyes open or close them if it's comfortable for you.
And at the beginning,
Just sensing connection with the ground.
Maybe this connection is at some parts of your body more vivid.
And somewhere not.
Just sensing,
Sensing connection with the ground.
And also sensing your breath.
Sensing as it is coming in and coming out.
Not trying to change anything.
Just being.
Being what is it there right now.
And now shifting awareness to the left soul.
Not trying to visualize this part of the body.
Just sensing these physical sensations as they are.
And anything you are sensing there is totally ok.
It's enough.
And now letting the left soul be and shifting awareness to the left humps.
Maybe you are experiencing not sensing anything at all at this part of the body.
And it's totally ok.
And now shifting to left instep.
Maybe you are sensing there warm or cold.
Maybe you are sensing there is something else.
And anything you are sensing there is ok.
And now shifting to the left heel.
And now moving up to the left shin and sensing it.
And every time you realize that your mind wanders,
Just noticing it and going back to your body.
There is no need suppressing your thoughts or criticizing yourself for being caught by thoughts or sounds.
It's ok.
It's nature of your mind to wander.
So every time your mind wanders,
Just noticing it and going back to your body.
Now to your left calf.
Noticing left calf as it is right now.
Noticing physical sensations on left calf.
And now going up to the left knee.
And sensing left knee.
Experiencing this part of the body.
What's there right now?
Not trying to thinking about left knee.
Experiencing sensing left knee.
And now moving to left thigh.
And sensing the whole left thigh.
And now shifting awareness to right thumbs.
And being with these parts of your body.
Being what is it there right now.
And everything you are sensing there is enough.
You don't need to sense more or less.
Just being what is it there right now.
And now shifting awareness to the right soul.
And being with this part of the body.
Maybe noticing if these sensations are pleasant,
Unpleasant or nature for you.
And if they are same or if they are changing.
Maybe noticing tingling or pausing or something else.
And now shifting to the right heel.
And now right instep.
Calf.
Just sensing whole right calf as it is right now.
Noticing it moment by moment.
And now right shin.
And knee.
And letting go right knee and moving up to right thigh.
And now shifting awareness to the butt.
Loins.
Maybe also sensing some small movements related to the breath.
And if you are ready shifting awareness to the back.
Noticing the whole back.
Maybe witnessing different sensations on the back.
And maybe you are sensing one sensation.
It can be warm or cold.
It can be pleasant,
Unpleasant or nature.
Or it can be something else.
Or it can be something different.
What you are noticing on your back.
And now shifting awareness to the belly.
And sensing the belly.
This abdomen part.
Maybe it's coming up and down.
Or maybe you are sensing something else.
What you are noticing in your belly.
Just experiencing this part of the body.
As it is moment by moment.
And every time your mind wanders.
It's not failing.
It's nature of your mind.
So with kindness bringing back your attention to the body.
Now to the chest.
So sensing the chest.
Maybe also your heart.
Maybe your breath as it is coming in and out.
And maybe you are sensing something else on the surface of your chest.
And now shifting awareness to left fingers.
And noticing,
Experiencing all left fingers.
Being with them with curiosity.
And now moving to left palm.
And left wrist.
Left forehand.
Left elbow.
Biceps and triceps.
And also left shoulder.
And now moving to the fingers of your right hand.
And just experiencing them.
Feeling them.
And anything you are feeling there.
It's fine.
What is it there right now?
Not trying to thinking about it or visualizing it.
Just being as it is.
And now moving to the right palm.
And wrist.
Right forehand.
Elbow.
Right biceps and triceps.
And right shoulder.
And now moving your attention to the neck.
And sensing.
Sensing your neck as it is right now.
And from your neck moving up to the chin.
Right and left cheek.
Lips.
Nose.
Maybe also sensing breath as it is coming in and out through the nose.
And now eyes.
Ears.
Temples.
Forehead.
And the rest of the head.
And now expanding awareness from the top of your head to the whole body.
So sensing again.
Your whole body.
Sensing connection with the ground.
Sensing the breath.
Sensing breathing in and breathing out.
Sensing your body and breath.
