A body scan meditation can be done either laying down or seated.
And so at this time,
Finding a comfortable position,
Either seated or laying down where you can still hear the sound of my voice.
And in this position,
Feeling your body supported,
Whether it's the floor and the chair or a bed or a couch.
Feeling those touch points where your body is in contact and supported and inviting a letting go of sorts into the support.
Fully feeling body held and supported in this moment.
And from this experience of feeling support,
Directing your attention now to body breathing.
Not needing to change or manipulate your breath in any way.
Simply following the flow with each inhale and exhale.
This wave washing in and washing out of body.
At any time during this body scan meditation,
If your focus begins to drift away,
One,
That's okay.
That's a natural occurrence.
And using the breath as an opportunity of calling yourself back into this moment and back into body.
And now,
Moving your attention down your torso,
Down your right leg,
And all the way down into right toes and foot.
And opening to and receiving whatever sensations are found within this region of body,
Of right toes and foot.
Maybe you notice the temperature or touch of a sock,
Or the pressure of the floor,
Or maybe some tension or tingling or any other sensation within your right toes and foot.
Noticing mind's tendency maybe to begin to chatter and label what these sensations are and letting that go as well.
Simply opening to and receiving whatever sensations are found within the muscle,
Bone,
And tissue of right toes and foot.
With your next in-breath,
One more moment being with sensations in right toes and foot.
And as you breathe out,
Now bringing your attention into your entire right leg,
Including toes and foot,
Calf and knee,
And thigh and hip.
Opening to and receiving whatever sensations are found within the muscle,
Bone,
And tissue of right leg and foot.
And sometimes we may find with certain body regions there's an absence of sensations,
And that's okay too.
The lack or void of sensations is simply something else to make contact with and experience as well.
And with your next in-breath,
One more moment being with sensations within the right leg and foot.
And as you breathe out,
Now moving your attention across pelvis,
The bony bridge from right to left,
And down into your left leg and foot.
Bringing your attention to opening and receiving whatever sensations are found within the muscle,
Bone,
And tissue of left leg and foot.
Breathing.
Observing the unfolding sensations.
Letting go of any judging or analyzing thoughts about the sensations,
And simply being with sensations found in the left leg and foot.
With your next in-breath,
One more moment being with sensations found in the left leg and foot.
And as you breathe out,
Now moving your attention up into torso,
Turning towards opening to and receiving whatever sensations are found within the muscle,
Bone,
Tissue,
And organs of pelvis,
Abdomen,
And chest.
And when you find your focus has drifted away,
Perhaps into some mental chatter or thoughts,
Or maybe some sound in the environment that grabs your attention,
When you notice your attention has drifted away,
Just acknowledge,
Oh look,
My attention has drifted away.
And then with gentleness and kindness,
Usher your focus back to body breathing.
And in this moment,
Back into torso.
We're not trying to achieve any particular state.
This may be relaxing,
Which is wonderful.
Or you may notice some other experience,
And simply holding that within your field of awareness.
And being with this experience as it is,
Maybe noticing your initial reaction to it,
Be it pleasant or unpleasant,
Then exploring the possibility of being with as is.
What happens with this sort of being with,
Holding the experience in your attention?
And with your next in-breath,
One more moment,
Being with sensations within torso.
And as you breathe out,
Now moving your attention down into arms and hands.
Turning towards,
Opening to,
And receiving whatever sensations there are to be found within the muscle,
Bone,
And tissue of shoulders,
Arms,
Forearms,
And hands.
And if you encounter discomfort,
Again noticing an initial reaction to the discomfort,
And then a stepping back,
Creating a space for this discomfort to be present.
What's it like to hang out with this sensation of discomfort?
And also the possibility if you encounter pain,
Now some pain you can do something about,
Maybe readjusting your body,
Another act of kindness towards yourself.
But sometimes with chronic pain that comes and goes,
What would it be like to simply be with that felt sense as it is?
And not a grit in your teeth,
But again creating a space,
And experiencing the sensations as they perhaps shift and change.
Maybe even fade.
Exploring that possibility in this moment.
And trusting your choices in this moment too.
I'm simply offering guidance.
You ultimately decide and determine what's best for me in this moment.
Trusting that.
And with your next in-breath,
One more moment being with whatever sensations are found in arms and hands.
And with your next out-breath,
Turning your awareness to the entire span of spine.
Beginning down in the low back,
Rising up through mid-back,
Rising higher all the way up through neck.
Turning towards opening to and receiving whatever sensations are found within the muscle,
Bone,
And tissue of spine.
This is another region that is common to have maybe a history of pain or injury,
Maybe even surgery.
And acknowledging whatever thoughts or stories may arise as you turn your attention to spine,
And then inviting a redirecting of attention from the history to what's to be found in this moment.
And with your next in-breath,
One more moment being with sensations found within spine.
And as you breathe out,
Now turning your attention up into the region of head.
Rising up the back of head.
Moving around the sides,
Ears,
And jaw.
Around the muscles,
Around mouth.
Rising up across cheeks and nose.
Around eyes.
Temple and forehead.
And arriving at crown,
The top of head.
Turning towards opening to and receiving whatever sensations are to be found within this region of head.
With your next in-breath,
One more moment being with sensations found within the region of head.
And as you breathe out,
Again a letting go of sorts.
Whatever needs to be let go of in this moment.
And now with each breath,
Letting it fill you completely from head to toe.
And fingertip to fingertip.
And with each out-breath,
A continually letting go.
What doesn't serve you in this moment?
What is it time to leave behind in this moment?
And opening to and receiving this experience of body as whole and complete in this moment.
Opening to that possibility.
Touching that experience.
Noticing any mental chatter that questions or doubts.
And just acknowledging that and coming back again to body whole and complete in this moment.
Sometimes it can be helpful to lay your hand on your chest or heart region.
Another way of infusing a kindness,
A caring towards self,
Towards body in this moment.
Practicing an acceptance of sorts for body as is.
And perhaps an opportunity for some gratitude for all the work that our body accomplishes throughout the day.
Acknowledging all the effort and work.
The amazing things that our body can do from head to toe and fingertip to fingertip.
And now opening your eyes if they were closed.
Visually reconnecting with the surroundings.
Maybe a little gentle movement as you move back into your day.
From this place of perhaps deeper connection with felt sense of body.
Thank you all for joining me for this body scan meditation.
And until we meet again,
May you be well.
May you have a peaceful day.
Bye now.
