This is the 10 minute body scan.
So we start by getting ourselves into a comfortable upright posture.
If we're sat on a chair then feet firmly placed on the floor with an upright back.
Steasing into this comfortable upright posture.
We can start by just paying attention to the body.
Just settling ourselves where we are at this moment.
Watching what's going on.
If we get any thoughts or distractions or throughout the process then just let them go and watch them go by.
Try not to hang on to them and to get into them.
So we'll start off by paying attention to the feet.
Watching for any sensations in the feet or maybe the toes.
Then moving up into the ankles.
Then shifting up into the shins and the calves.
Just watching for any sensation there.
We can move up into the knees.
Just noticing do they feel tight or loose.
Just watching how it is.
Then we can move into the upper legs.
The thighs and the hamstrings.
Just paying attention to any feelings or sensations here.
This is commonly a place where you can feel stress or tension.
Just noticing how it is without trying to get rid of it or push it away.
Just watching,
Observing.
Then we can move up into the hips.
Paying attention to the hips.
Any thoughts or distractions coming into your mind.
Just watching them come and let them go through,
Let them pass.
And then we can move up into the lower abdomen.
Feeling into the stomach.
This is another place where tension is commonly seen.
Just watching it how it feels.
Does the stomach feel comfortable or uncomfortable?
Tense or relaxed?
Just noting how it is.
And then we can move up the body into the upper torso or the chest area.
Paying attention here.
Watching out for sensations.
Perhaps feeling the sensation of the clothes on the skin.
What that's like.
Just tuning in to the chest area.
And then we can move the focus up to the shoulders.
Watching them,
Do they feel tight or loose?
Heavy or light?
And then we can move the attention down the left arm into the elbow.
Down through the wrist into the hand.
And finally the fingers.
And then shifting attention to the right arm.
Moving down to the elbow.
Down through the wrist into the hand.
And into the fingers on the right hand.
And then paying attention to the neck.
Watching out for sensation or feeling there.
Is it tight or loose?
And then moving up into the head area.
Filling in to the jaw.
Paying attention to the jaw.
Moving up through the cheeks,
Temples.
Filling in to the forehead and the scalp.
Just noticing in each part of the body.
What's going on?
Looking for the sensation.
And then for the last few seconds we can turn our focus to the whole body.
Paying attention to the whole body.
Watching noticing what's going on.
And then bringing this session to a close we can bring our attention back to our posture.
Our feet on the floor.
Perhaps up on the chair.
And then bringing the attention back into the room.
