Welcome to your mindfulness body scan.
Begin by allowing the body to settle,
Whether you're sitting in a chair or lying down,
Make your body completely comfortable.
Gently close your eyes and just settle into your body.
Take a moment now to adjust your posture.
If you're lying down,
Make sure the body is completely comfortable.
If you're sitting,
Sit with an upright and open posture.
And now in your own way,
Take a few moments to relax your body.
And take three slow,
Deep conscious breaths.
And as you breathe out,
Feel your muscles softening and loosening.
Just exhale,
Let the muscles soften,
Relax,
But yet staying awake and alert.
And allow your breath to find its own depth and rhythm now,
To just breathe itself.
And now become aware of the space behind your closed eyes.
Perhaps your awareness feels like you're gazing into a field of darkness.
Perhaps there are some muted shapes and colours.
Just simply resting your attention there.
Resting your attention on the space behind the closed eyes with relaxed eyes and a soft gaze.
Now bring your attention to any sounds coming to you from outside.
Or even inside the room.
And just simply listening.
Listening with a curiosity,
An interest,
An observation.
Allow the sounds to call your attention into the present moment.
Just listening.
And now as you bring your awareness to your breath,
Can you notice the feeling of your breath?
The feeling of your breath as you breathe in.
And the feeling of your breath as you breathe out.
Just feel the air moving over your nostrils.
The air rising up through the nostrils.
And feel the slight movement of your chest and your belly rising with the in-breath and sinking with the out-breath.
Perhaps there is even a gentle sound with your breathing.
Just your natural breathing.
Following each breath.
And now can you take your awareness down to your feet?
Just feel into your feet.
Feel the contact between your feet and the floor.
Move your awareness through your feet.
Noticing any sensations in your feet.
Again,
Just that gentle curiosity.
Perhaps you notice feelings of pressure or tingling.
Maybe you feel softness or hardness.
Warmth or coolness.
Whatever sensations are there.
Comfortable or uncomfortable.
That subtle sense of aliveness in your feet.
And this is how you know your feet are there.
You feel them.
You just feel them.
Your toes.
Your heels.
The surface of your feet.
All through the feet.
And as you feel into your feet,
Feel the flow of your breath.
Just simply coming and going.
Now bring your awareness up to your hands.
And just rest your attention on your hands.
Feeling the touch of your hands against the surface they rest upon.
Your fingers touching each other or separated.
Notice the temperature through your hands and fingers.
Notice that subtle sense of aliveness through your hands.
Just explore all the small sensations around and through your hands.
And if you notice your attention is wandering or becoming caught up in a stream of thought.
Just simply bring the awareness back into feeling into your hands.
And then take your awareness to your shoulders.
And just notice the feeling in the muscles across the top of your shoulders.
Around the base of your neck.
Perhaps sensing a softness or hardness in the muscles in the neck here or there.
Maybe a pressure or a tingling.
Just notice any sensations there.
Even if the feeling is very slight.
Stay with it.
Simply noticing.
And as you feel into the muscles of your shoulders.
Feel the flow of your breath in the background.
And if you notice that your shoulders have come forward.
Make any gentle corrections to your posture.
And just noticing the experience in your shoulders.
And the flow of your breath in the background.
And then bring your awareness to the space behind your eyes.
And become aware of any sensations in and around your eyes.
Move your attention even through your eyebrows.
Your awareness across your forehead.
Just notice whatever sensations are there.
As you feel through the eyes and across the forehead.
Feel the flow of your breath.
And then open your awareness to your whole body.
Awareness of the feet.
Awareness of the hands.
Awareness of the shoulders.
A little of each awareness of these areas.
Just notice whatever sensations are coming into your awareness now.
Perhaps the awareness of the space in front of your eyes.
Perhaps the feeling of your breath.
Notice the movement in the body as you breathe in.
And the movement of your body as you breathe out.
Notice the slight pause between the in-breath and the out-breath.
The aware mind just noticing.
And if you notice your attention wandering or becoming caught up in a stream of thought.
Simply bring your attention back to the next breath.
Or bring the awareness to your feet or your hands or your shoulders.
Bring the awareness back.
And now as we come towards the end of this meditation just allow your breathing to become a little stronger.
Perhaps a deeper breath or two.
And start to reactivate your body by moving your fingers and your toes.
Have a stretch when you feel ready.
And when you're completely ready slowly open your eyes.
Just attempt an premier美 Becky holding your arms up just like this.
