15 | Body Scan Head 2 Toe 3 (Fewer Instructions)

Practice scanning attention from head to toe, bringing a non-judgemental awareness to body sensations, making way for greater ease. This body scan practice builds capacity for maintaining present-moment, non-reactive awareness. This practice has less detailed instructions, and more silence than other versions of this practice and so it is suitable for those of you who are ready for a slightly more advanced session. Note: This practice supports Week 3 of my 8-week mindfulness program.

Transcript

G'day, My name is Rachel Grace. Thanks for joining me for this practice. I invite you to take a moment now to prepare for this practice by finding a posture that supports you to be both alert and relaxed. Allowing your eyes to gently close or softening your gaze down to the floor in front of you if that feels right for you. We'll start the practice with the ring of a gong. GONG I invite you to settle into this practice by bringing a relaxed and focused attention to your preferred anchor. Whether that be paying attention to the sensations of the flow of breath, Or awareness of sounds arising and passing away, Or feeling the physical sensations in your feet and hands. Whatever your preferred primary anchor is, Focusing your attention there now, And each time you notice that your mind wanders, Gently returning your attention to your anchor and starting again. I'll give you a few moments now to set your anchor in silence. Noticing where your attention is now. If it's wandered, Gently returning it to your anchor, Starting again, Feeling the sensations there. GONG In this body scan practice, We'll be systematically paying attention to the sensations, Or absence of sensations, In the different areas of the body one by one. Bringing a gentle and accepting awareness to each sensation along the way, From head to toe. If during this practice you experience emotional or physical pain that creates a sense of overwhelm, You're more than welcome to shift your attention onto the next part of the body in the scan, Where you can return here to your choice of anchor, Allowing your body and mind to come back into a state of rebalance, And rejoining the practice if and when you're ready to. Commencing the body scan now by starting with the top of your head, Feeling the sensations there, Whatever they might be. TINGLING For example, There might be a sense of tingling, Pressure, Warmth. Perhaps there's no sensations there to be felt right now. Numbness counts as a sensation in this practice. There's no need to try to look for any other sensation if what you find is numbness and blankness. It's perfectly okay because these are sensations too. Feeling the sensations in the top and back of your head right now. Now slowly let your attention move down the front of your face. Aware of the sensations happening right now in your forehead, Your eyes, Nose, Cheeks, Ears, Mouth, Jaw, Tongue. Feeling the sensations throughout the area of the face in this moment. Sensations may grow in intensity or they may decrease in intensity. Either way it's okay. We're not asking anything from the body. Awareness is just receiving the sensations as they are. Scanning down now to feeling the sensations in the neck and shoulders. No need to judge any sensations, Just noticing them as they are, Noticing how they change. Bringing awareness to sensations in the upper arms now, The forearms, Wrists and hands. No need to name any sensations, You can just feel them. Now scanning attention through the chest and down to the belly, Noticing any sensations you find in the chest and belly. You're not looking for anything special, Just staying open to whatever sensations you find. Letting your awareness be gentle and receptive. Directing awareness to the back now, The upper back, Mid back, Lower back. There may be stiffness or tension or pain. See if you can meet whatever sensations there are with a kind awareness. Sometimes sensations can spark a story or worry which can add psychological suffering on top of physical discomfort and pain. If possible, Try to just let go of stories and worries as they arise. Letting them go as best you can, Focusing simply on the physical sensations just as they are. Scanning attention through the pelvic area now, Bringing awareness to the sensations there. Now shifting attention to the upper legs, Knees, Calves, All the way down to the ankles. Noticing the sensations throughout your legs right now. Noticing that thinking about an area or picturing it in your mind's eye is different from actually feeling it. Feeling the sensations in your legs with a gentle and accepting awareness. Now bringing awareness to your feet, Feeling how they make contact with the floor, Whether they're warm or cool, Feeling heavy or light, Feeling the sensations in your feet. Now opening up your awareness to take in all the sensations throughout the entire body. Noticing the sensations throughout the body changing moment by moment. You can ask yourself, What is happening inside me right now? And can I let this be? As we approach the end of our practice now, I invite you to join me in taking a deep breath in, Filling the lungs right up. And then exhaling gently and slowly, Releasing all the air from the lungs. And we'll finish our practice with the ring of the gong. Allowing your eyes to open, Gently bringing your attention back up into the environment around you. And take a moment now to appreciate yourself for the dedication to your own well-being that you've just demonstrated. Each time you practice you are changing your brain for the better. And you're building your capacity to handle life more skillfully, So well done. May mindfulness positively impact you, What you do and all of those around you. Thank you for practicing with me, I hope you will join me again.