This is a three minute body scan exercise.
If possible find a comfortable space somewhere you can lie down or sit comfortably.
And we're going to just simply tune in to physical sensations in the body very specifically.
Still aware of thoughts emotions as they come up but will redirect the mind to the physical sensations.
And so starting by just feeling the sensations of breathing.
I'm bringing a freshness a curiosity what's called beginner's mind.
And we'll start now by feeling the sensations in the legs and feet.
So shining your awareness like moving a flashlight to those areas and feeling both of your legs from the hips all the way down to the toes.
Feeling the full width,
Breadth,
Depth of your legs.
Noticing whatever sensations might be there.
Could be many things.
There could be heaviness or itching or warmth,
Touch of clothing,
Or no sensation at all.
Just noticing that.
Coming now up into the trunk from the pelvis all the way up into the abdomen through the back and chest.
Feeling your whole trunk right now.
Maybe there's some sensations associated with breathing.
I'm noticing now the sensations in the arms all the way from the shoulders down to the fingers.
And seeing what you notice.
How do you how do you know you have arms without looking?
And maybe noticing that difference between thinking about the arms and and feeling them from the inside.
And coming now into the neck and head including the face.
And now opening up your attention to the whole body from the top of your head to the bottom of your feet.
And breathing with all these sensations of the whole body.
So maybe taking stock and noticing if there's any difference in the mind or in the body compared with when you started.
And if you'd care to go back and scan through more areas of the body in the same way if you have time right now,
That's good.
And otherwise moving on with your day.
