I'm just going to begin today scanning the body,
Looking one piece of the body at the time and looking for sensation,
To recognize sensation in the body.
So this might be sensation that comes from external stimulus.
It might be how we feel the body making contact with something other than the body.
It might be how we feel the body making contact with the body.
Or sensation might come from an internal place.
It might look like a number of different things as it comes up in different places in the body.
So we might recognize temperature.
We might recognize buzzing or tingling or pulsing in the body.
We might recognize breathing in different places.
So expansion and contraction in the body.
We might feel fluidity or rigidity in the body.
We might feel pressure internally or spaciousness,
Openness in the body internally.
You might feel ache in the body.
You might feel fatigue in certain areas of the body.
Or alertness,
Maybe even restlessness in the body.
These are all ways that we can recognize sensation in the body.
So with each body part that we look to this evening,
Looking for any of those things that are present,
Any way that you recognize without looking,
Without touching,
That that body part is there and belongs to you.
We'll start today just by bringing attention to the eyes.
Just noticing sensation in and around the eyes.
Let that awareness spread,
Noticing sensation in the forehead.
Letting your attention move into your jaw.
Noticing if there's any recognizable sensation in the jaw right now.
As you become aware of sensation in the whole of your face,
Just let it start to widen to include the whole skull,
The whole head.
Noticing if it's possible to feel sensation in the head.
If there is no discernible sensation,
Just noticing that as well.
Your attention move downward into the back of the neck.
Noticing any sensation in the muscles in the back of your neck.
Begin to move downward into your chest.
Start with the very center line of your chest.
Just notice this place.
Noticing what sensations are alive in the center of your chest.
You might let that attention also spread across your heart space,
Across the left side of your chest.
Letting that attention spread over your left shoulder.
Noticing what you feel in your left shoulder.
You can walk your attention down your left arm towards your elbow.
Over your elbow and down your left forearm and into your wrist.
Just noticing any sensation that you might feel in your left wrist.
Noticing the left hand.
Noticing your fingertips.
It's possible to notice each finger.
Walk the attention back up your left arm,
Through your elbow,
Up towards your shoulder,
Back into the left side of your chest.
Into the center of your chest and just noticing any sensation here in the center.
You can let that attention start to spread across the right side of your chest.
Noticing any subtle movement or sensation.
Letting that curiosity move into your right shoulder.
Noticing the whole shoulder,
All the way around the back side of your body.
Letting your attention walk down your right arm towards your elbow.
You arrive at your elbow walking down your right forearm,
Towards your right wrist.
Just noticing if you can feel any sensation in your right wrist.
See if there is sensation that you can feel in your right hand.
Let that extend into your fingers.
Take the attention and walk it back up your right arm,
Towards your elbow,
Back up the arm,
Towards the shoulder,
And back into the right side of your chest.
Kings of using the organs and the area of your extended right arm.
These are the spearhead stones,
Sky and head,
Jennie.
You can recognize in your upper back.
You can let that tension move down the spine.
Just noticing your mid-back,
Where your lowest ribs are.
You can let that tension start to wrap forward around your rib cage.
You can bring your awareness into your abdomen,
Into your belly.
Noticing feeling in your belly.
As you feel into your belly,
Let your attention move through your belly towards your low back.
Feeling into your low back.
As you notice what's present in your low back,
If you can carry that attention down into your seat.
Feeling into the hips and into the pelvis.
If there's any particular sensations you can pick out in the seat,
Pelvis,
And hips.
Letting your attention shift downward even further into your legs.
Noticing firstly just the upper part of your leg.
See if you can pick up on any sensation in your thighs.
As you travel into your thighs,
Let yourself continue downward and begin to notice your knees.
Any feeling that's present in your knees.
Let that awareness continue downward into your calves,
Your shins.
See if you can connect to any sensation at all in the shins or in the calves.
You can move your attention down into your ankles.
Noticing your heels.
Noticing the soles of your feet.
Noticing the tops of your feet.
See if you can connect to any sensation in your toes.
Any feeling of being connected to your toes.
You can start to bring your attention back,
Just noticing the feeling of breathing in your body.
Rise and fall of your belly,
Your chest.
Taking a deep breath in through the nose and out through the mouth.
One more time.
You can slowly start to wake your fingers and your toes by moving them.
You can gently bring your body back up to sit.
