This is the 5 minute body scan.
So start off by getting yourself into a comfortable upright posture.
If you are sitting on a chair then feet on the floor with an upright back.
Just notice what it's like to be in that position.
The sense of sitting on the chair.
Then we can start to tune into the body.
Just notice what's going on.
So we'll start by paying attention to the feet.
Just noticing any sensations in the feet or maybe the toes.
Then moving up through the ankles.
Moving up into the calves and the shins.
Just paying attention and watching for any sensations there.
Then we can move up into the knees.
Then further up into the upper legs,
The hamstrings,
The thighs.
Just noticing is there any tension,
Do they feel relaxed?
Not judging or pushing away any unwanted feelings.
Then we can move up into the hips.
Just paying attention to the hips.
Then moving up into the stomach area,
The lower abdomen.
Just noticing any sensations or feeling what it's like.
Just watching.
Then we can move into the upper torso,
The chest area.
Paying attention here and watching for any sensation.
Moving up into the shoulders.
Noticing are they tight or loose maybe?
Moving down the left arm through the elbow,
Into the wrist and then the hand and fingers.
Moving down the right arm through the elbow,
Into the wrist,
The hand and finally the fingers.
Then we can move up through the neck,
Paying attention to the neck area.
Noticing for any tension or sensation here.
Then moving up into the jaw,
The cheeks and up to the forehead.
Just paying attention to these areas,
Seeing what's going on.
And then we can take our attention to the whole body.
Just paying attention to the body in the here and the now,
Watching what's going on.
And then to draw the session to a close.
We can just notice how we're set.
Setting the chair with our feet on the floor.
Bringing our attention to the posture.
And then coming to close the session now.
