Body Scan For Feeling More Connected
The body scan is a practice of becoming more connected with sensations in the body, just as it is. If possible, find a quiet place where you can sit, lay down, or even stand with no interruptions. Throughout the body scan, it is important to notice what is available in terms of sensations. If no sensações are available, just notice it.
Transcript
Body scan with Rosanna.
To begin this body scan I'm inviting you to either sit or lie down or perhaps if that's what you need right now is standing up looking for a posture that will be supportive and that will help you keeping your awakeness.
And as we begin bringing your attention to the sensations of being seated lying down or standing.
Body sensations such as pressure,
Heat,
Coolness,
Tingling,
Throbbing or any other body sensation that's available.
And now if possible focusing the attention on the abdominal area and noticing the raising and falling of the abdominal area with the in-breath and out-breath.
Sensing the physical sensations of the breath and the abdominal area right now.
And now intentionally letting the attention go all the way to the toes of the left foot.
And bringing a gentle curiosity of the sensations that are available in the toes of the left foot,
Between the toes and the toenails.
And if there is no sensation available just noticing and becoming aware of there is no sensation available right now on the toes of the left foot.
And letting go the attention on the toes of the left foot and bringing attention to the sole of the left foot including the left heel.
And experiencing body sensations,
Pressure,
Touch,
Heat,
Cold,
Tingling,
Throbbing,
Pulsing or whatever sensation is available right now.
And letting go the attention on the sole of the left foot and bringing full attention to the top of the left foot.
Skin,
Bones,
Cartilage,
Becoming curious what is available right now to be noticed,
To be sensed.
And now bringing the attention to the left ankle,
The inside,
The outside,
Noticing what's available.
Let it go the attention on the left ankle and bringing the attention to the left lower leg.
And imagine that the attention is a flashlight pointing to all areas on the lower left leg and becoming curious what is available,
What is present right now.
What are sensations?
The skin touching,
The clothes or their yoga mat or blanket.
Whatever is available now becoming really curious,
Experiencing sensations on the lower left leg.
And now with the attention as this flashlight bringing it to the left knee.
The back of the left knee,
The front of the left knee,
The sides,
The inside.
And again if any sensation that's noticed seems unpleasant,
At this moment let's notice as the sensation as much as possible and becoming curious.
What is in this sensation?
What is the temperature?
There's a tingling sensation,
A throbbing,
A pulsing.
What is available?
And now bringing the attention to the left thigh,
Skin,
Bones,
Veins,
The front,
Of the left thigh,
The back,
The sides.
And releasing the attention on the left thigh and going all the way down the right leg,
All the way to the toes on the right foot.
And experiencing sensations between the toes of the right foot and the toenails,
Touch,
Temperature.
What is available?
And even if no sensation is available right now,
Noticing,
Becoming curious and letting go the attention on the toes of the right foot and bringing the attention to the sole of the right foot.
And now the right heel and the top of the right foot.
And letting it go the right foot as a whole and bringing attention to the right ankle,
Inside,
Outside.
Surpling with the attention as if the attention was that flashlight.
Becoming aware of sensations that are available on the right ankle.
And now bringing the attention to the right lower leg.
Sensations of thought,
Temperature,
Becoming curious,
This childish curiosity,
Playful curiosity.
What is available to be sensed on the skin,
Inside.
And now bringing the attention to the right knee and becoming curious what is present.
Some of us have had surgery on the knees and if that's your case,
Allowing any sensation and yet,
Only sensations right now.
If the mind go after stories,
We can just gently and firmly bring the mind back to the knee of the right leg.
Full attention to the right knee.
And now full attention to the right thigh.
Up and down,
One side,
Another side,
Inside,
Outside of the right thigh.
And now becoming aware of the pelvic area,
Including the genital area,
The waist,
From one side to another.
Perhaps pressure,
Perhaps a different sensation of temperature.
That childish curiosity,
What is available in the pelvic area to be sensed.
And now bringing awareness to the bottom of the spine,
The lower back.
And even if unpleasant sensations are present,
Becoming aware of the sensations itself,
Without attaching if possible,
Any name or label,
With stories.
Allowing the lower back to be noticed,
To be felt as it is right now.
Full attention on the lower back.
And walking with the attention as if it is a flashlight to the middle of the back.
And experiencing sensations,
Sensing the physical sensations on the middle of the back right now.
And going up the spine,
Passing through the shoulder blades,
Experiencing sensations.
And coming all the way to the shoulders.
And now from the shoulders,
Taking the awareness to the abdominal area.
The external of the abdominal area and the internal organs of the abdominal area.
Becoming curious.
Awareness of sensations on the abdominal area,
Right here,
Right now,
This moment.
And bringing awareness from the abdominal area to the rib cage.
Perhaps noticing sensations of the breath.
And bringing awareness now to the chest area.
And maybe experiencing sensations of pulsing as we connect with the heartbeat.
And from the chest,
Bringing full awareness to the left arm and all the way to the left fingers on the left hand.
Noticing sensations between the fingers,
On the palm of the hand,
The top of the hand.
And now bringing the attention to the left wrist.
And we know if the mind gets distracted and goes somewhere else,
That is the nature of the mind.
No wrongdoing.
And yet compassionately and firmly,
We bring the attention back to the left wrist on the left arm.
And taking the attention now to the lower left arm.
Sensing sensations on the skin,
Sensations on the inside.
And now the left elbow around and inside.
The left upper arm now,
Including the other arm.
Noticing temperature.
Noticing sensations.
And with the attention again as the flesh like,
Flesh light coming from the left shoulder to the right shoulder and all the way to the right hand.
And experiencing sensations on the right hand as a whole.
Fingers,
Palm,
Top of the right hand.
Becoming aware of what's present.
Pressure,
Tingling,
Throbbing,
Temperature.
And letting go of the right hand and bringing attention to the right wrist.
Inside,
Outside.
And the lower right arm now.
And the right elbow.
And the right upper side of the right arm,
Including the other arm.
A childish,
Playful curiosity.
What is available?
What are the physical sensations available right now?
And now passing through the right shoulder and coming to the neck.
Perhaps the neck are experiencing tension or some pressure.
And if that's the case for you,
Just becoming aware.
And becoming curious.
And noticing all sensations that are available in the neck right now.
And from the neck coming through the mouth.
Noticing sensations on the tongue,
The teeth,
The roof of the mouth,
The bottom of the mouth.
Now the lips,
The chin.
Aware of the right ear.
Aware of the left ear.
Aware of the entire face.
Noticing the muscles around the eyes,
The eyelids,
Eyebrows,
Forehead.
Coming down to the nose.
Sensing the entire face.
And now going to the back of the head.
Noticing if you can feel the hair on the back of the head.
All sensations.
If you're lying down,
Perhaps some pressure,
Heat.
Whatever is available for you.
And bringing the awareness to the top of the head.
And now that we have scanned the entire body,
Noticing the sensations of this whole body right here,
Right now.
Breathing and being aware of sensations of the in-breath.
Breathing out and becoming aware of sensations of the out-breath.
And as we are closing this body scan,
If you choose to accept,
Bringing the sense of gratitude to yourself and noticing how does it feel in the body when I offer gratitude to myself.
Gratitude for being here.
So now slowly if you have your eyes closed,
Opening the eyes,
Noticing light,
Colors,
And perhaps moving the body in a way that feels appropriate for you right now.
Thank you for your practice.
I'll see you next time.
