This is the breath based body scan recorded by Gemma at the Owl and the Coconut.
This meditation is best done lying down flat on the floor on a yoga mat or a bed.
You might want a blanket over you or a blanket underneath the head or a thin pillow.
If lying down is tricky for you,
You might want to try partly lying down with the legs on a chair in an astronaut position.
Or having the pillows under the knees.
Both of these postures can help ease the lower back to connect with the floor.
Be careful when getting down to the floor and up from the floor.
Go slowly and mindfully.
If needed,
This meditation can also be done sitting in a chair or standing.
Settle now into your comfortable position.
Bell rings.
Let the arms settle by the sides of the body with the hands gently resting on the belly.
Allow your shoulders to rest backwards towards the floor.
Can you soften across your face?
Let your eyes gently close and let your hands release a little.
Allow your body to let go a little more,
Giving your weight to gravity.
Tune in to any movement of the breath beneath your hands at the belly.
Can you feel the swell of the belly on the in-breath and the belly subside on the out-breath?
There's no need to alter your breath in any way,
But simply to rest your awareness in your breath's natural movements.
Can you feel any movement of the breath in the chest area?
Perhaps the ribs expanding on an in-breath?
Maybe the ribs retracting on an out-breath?
Can you feel this movement of the lungs filling and emptying of air as you gently breathe in and breathe out?
Between your chest and your abdomen there's a large muscle called the diaphragm.
The diaphragm rests from one side of the body to the other from the front to the back.
On an in-breath the diaphragm broadens and flattens.
On an out-breath it retracts and relaxes,
Resting beneath the lungs.
The diaphragm is shaped a bit like an umbrella or a parachute,
Stretching outwards across the body.
On an in-breath the diaphragm gently pushes down on the internal organs,
Gently massaging them,
Causing the belly to swell outwards and then retract on an out-breath.
Feel into your hands.
Can you feel this movement of the belly in this moment?
Try gently following this flow of the breath in the belly without forcing the breath in any way.
Can you get a sense of an echo of the breath down in the pelvic floor?
This diamond-shaped area between the bum and the sexual organs?
The echo of the breath will be very subtle here,
So don't worry if you can't feel it right now.
Over time as you repeat one of these mindfulness practices you might become more receptive to the very subtle broadening and opening on an in-breath and retracting and toning on an out-breath.
Sensing into the whole of the pelvic area as soft and relaxed.
Now gently move your awareness to your lower back,
The middle back and the upper back.
Just noticing the whole of the back as it rests down on the floor.
Follow their natural curves and shape.
Can you get a sense of the whole of the breath in the back of the body?
As the diaphragm moves within the body this movement can be felt in the back too.
What movement can you feel in your back right now?
What do you notice?
Can you feel an echo of the breath in the lower back?
If you notice any pain in the back allow the breath to gently massage it to become saturated with a kindliness.
Bathing your lower back in tenderness.
Can you feel the movement of the breath in the ribs at the back of the body?
Can you notice the movement of the breath at the front and the back of the ribs?
Becoming aware of the breath at the back of the body is naturally calming.
Can you get a sense of this?
Now allow your awareness to inhabit the shoulders as they drop back towards the floor so they are fully supported.
Can you allow the arms to gently fall away from the shoulders?
Allow your awareness to rest at the upper arms,
The elbows,
The lower arms and the hands.
Allow your awareness to flow into your fingers and thumbs.
Resting your awareness here for a few moments.
Now gently coming back up the arms allow your awareness to flow into the throat,
The back of the neck and the sides of the neck.
Allow your awareness to rest in the whole of the head and face.
Can you let your head be heavy?
Fully supported by a cushion or a pillow that it's resting on.
What can you notice in your face?
If you notice any tension do you find it natural to soften and release when brought into awareness?
Can you allow the back of the mouth and the top of the throat to be soft?
Letting the breath flow freely in and out.
Can you let your jaw hang a little looser,
Unclenching the teeth?
This may help this area to feel a little softer and more receptive to the flow of the breath.
Now guide your awareness down through the body to the hips.
Allow the legs to gently fall away from the hips.
Let the legs be fully supported by the earth beneath.
Giving the weight of the legs up to gravity.
Allowing awareness to flow into the front,
The backs and the sides of the thighs,
The knees,
The lower legs,
The ankles,
The soles of the feet and the tops of the feet.
Right inside your toes.
What can you feel there?
Maybe there are intense feelings or maybe it feels numb.
Now broaden out your awareness to inhabit the whole body.
The legs,
The torso,
The front,
Back and sides,
The arms,
The neck and the head.
Can you get a sense of the breath in the whole body?
Very gently expanding on the in-breath and subsiding on the out-breath.
If you notice pain or discomfort,
Can you let these areas be gently massaged and soothed by the gentle rhythm of the breath?
Allowing the breath to be saturated with tenderness and kindliness.
As you rest within the natural and continual flow of movement in the body with the natural breath.
You may also notice how sensations are continually changing.
What you think of as pain or discomfort is not so solid as we often think.
Can you get a sense of how sensations are fluid like the breath?
As you rest within the body breathing moment by moment,
Can you allow the breath to be gentle,
Tender and kindly?
And now gradually bring in this short breath-based body scan to a close.
Open your eyes and gently and carefully move your body.
Perhaps form an intention to take this more fluid and palpable awareness of your body with you as you gradually re-engage with the next few moments and the rest of your day.
Allow your experience to be saturated with a kind,
Gentle breath no matter what you engaged in.
