Body Scan

This is a gentle, spacious body scan that allows you the time and space to come out of your head and connect with your body.

By mentally scanning yourself from your feet to your forehead you will bring awareness to every single part of your body - noticing any feelings, sensations, aches, or tensions. Staying present with, and breathing into, these sensations can help bring relief to your mind and body.

Music is Guiding Lights by Tom Evans.

With love x

Transcript

Hello, I'm Nami and welcome to this body scan. It's an honour to be practicing with you today. A body scan is a great way to get out of our heads and to connect with our bodies and our inner worlds. So find yourself in a comfortable position. I'm actually recording this while doing the body scan lying down, So just find yourself in a position that's comfortable for you as long as you're somewhere that you won't be disturbed for a few minutes. Our temperatures can drop during the body scan, So if you need to cover yourself with a light blanket or make arrangements to keep yourself comfortable, Please do that now. And just settle down, Arrive, Just notice how you're feeling, Not seeking to change anything, Just noticing. Feel the weight of your body against the surface that you're resting on, Feel the points of contact. And if you haven't done so already and it feels comfortable to do so, Please close your eyes, Otherwise a soft gaze is absolutely fine. And in today's practice, We're going to move our attention, Our awareness, Around our bodies from one area to the next. Remember that our bodies are made up of millions of cells, You'll feel a range of things, Some sensations might be more pleasant and comfortable than others. In the body scan, You're not seeking to change anything, You're just acknowledging, Noticing, Connecting. As with all mindfulness practices, Our minds do tend to wander, So if you have to call your mind back 10, 000 times, Then so be it, No judgment, No drama, Just gently bring your mind back to the practice when it wanders, Either using my voice or the sensations in the body. Starting off by noticing the breath as it enters and leaves the body, Noticing the in-breath and the out-breath, The in-breath and the out-breath, Gently moving the awareness, The attention, Down to your feet. What do the feet feel like right now? You might feel tingling, Throbbing, The sensation of coolness or warmth, Just notice. Just notice. Do the feet feel the same or do they feel different? And what do the ankles feel like? You might feel a sensation at the ankles, You might feel nothing at all, Just notice. Moving the attention up the lower leg, The shin, The calf muscles. What does the lower leg feel like? Does it feel the same on both sides or does one feel different from the other? Moving the awareness up to the knees, What position are the knees in? How do they feel? What do the backs of the knees feel like? Again, You might feel tingling, Throbbing, Warmth, Heat, Coolness, You might feel nothing at all or something entirely different. Moving the attention up into the thighs, The big strong thigh muscles, What do they feel like right now in this moment? Taking your awareness inside the upper leg, What's going on in there? Moving the awareness up into the buttocks, How do the buttocks feel against the surface they're resting on? Do the buttocks feel tight, Relaxed? What can you feel? Taking your awareness into the pelvic area, What do you feel there? Remembering that if and when the mind wanders, You just gently bring it back. In fact, The moment that you notice your mind has wandered is a magic moment of awareness in the practice. Moving the awareness up into the belly now, You might feel the breath in the belly as it enters and leaves the body, You might feel some digestive activity, You might feel twitching and bubbling, Feel the aliveness in your belly, Just noticing, Not seeking to change anything, Just bearing witness to everything that's going on inside you right now. Moving the attention around now to the back, To the lower back, How does your lower back feel? Moving the awareness up to the middle of the back, To the upper back, The big strong back muscles that keep us erect, Upright, How do they feel? Again, Not seeking to change anything at all, Again, Not seeking to change anything at all, Just noticing. Moving the awareness up to the shoulders, How do your shoulders feel on each side? Take your awareness into the shoulders, What's happening in there? Moving your awareness to your chest, Can you sense your heartbeat? Can you sense the breath? How does your chest feel right now? You might feel movement, Throbbing, Fizzing, Muscle twitches, You might feel something different, Or nothing at all, Just noticing. Moving the awareness down the arms now, Upper arms, How do your upper arms feel? Are they resting on anything? If so, How does that feel? Lower arms, How do they feel? Hands, The hands with their millions of nerve endings, Feeling down into your fingertips, You might feel tingling, Numbness, Throbbing, Warmth, Coolness, You might feel your hands resting against the surface. Do your hands feel the same, Or does one feel different from the other? Do your fingers and thumbs feel the same? Moving the awareness back up the arms, Into the throat, How does the throat feel? Can you sense the breath as it enters and leaves the body at the throat? And what about the neck, The strong neck muscles, How does your neck feel? Just noticing, Not trying to change anything, Just noticing. Moving the awareness up now into the face, The jaw, How does it feel? Is there tightness, Tension, Feeling of relaxation and ease? How does the jaw feel? Your cheeks, Take your awareness into your cheeks, What's going on in there? And your ears, Allowing sound to come and go, How do your ears feel? Do they feel the same, Or does one feel different? Your nose, Taking your awareness into the area behind your nose, How does it feel? You might feel something or nothing. Your nostrils, How do they feel? How do they feel? What do you notice at the nostrils? The muscles behind your eyes, You might feel tiredness, Twitching, Throbbing, You might feel nothing at all, Or something entirely different. Noticing what you feel in the muscles behind the eyes. And your forehead, How does your forehead feel? Is it relaxed? Is there a tightness? Just noticing. Now taking our attention outwards to notice the whole body, A wonderful, Magical, Magnificent field of changing sensations. Alive, Vital, Living, Breathing energy body, Not seeking to change anything, Just noticing. And very slowly becoming aware of the body against the surface that you're resting on, Sensing the space around you, Any distant sounds, Any smells, The temperature. And when you're ready, Just give your toes a little wiggle, Fingers a little wiggle, Very gently opening the eyes, Coming back to the space, Knowing you can return to this body scan whenever you need to come out of your head and connect to your body, Not seeking to change anything, Just noticing. Thank you so much for practicing with me today. Go gently.

Reviews

Very nice.
Lovely soothing voice and well guided.
Have bookmarked to use again