You inviting you to come into a comfortable seated position,
Allowing your posture to be relaxed and upright.
And for this meditation,
I'm simply going to offer a guided body scan,
Working systematically through parts of the body.
And this type of meditation can very quickly and easily help us let go of stress in the body and tightness in the mind as well.
So begin by having a global sense,
A global awareness of your whole body sitting on the cushion or in the chair,
Or the same thing if you need to lie down and do this.
Start by bringing your attention to the palms of your hands.
And feel the sensations in your right hand and your left hand,
The palms of your hands,
Your fingers,
All the way down to your fingertips and the backs of your hands.
Feel the warmth or the coolness,
The tingling,
The vibrations.
And allow your awareness to gently settle in this part of the body.
Bringing your attention to your wrists,
Your forearms,
Elbows,
Upper arms,
And your shoulders.
Noticing whatever sensations appear in your awareness.
Any tension,
Any tightness,
Just breathe,
Relax,
And allow it to unravel,
Allowing all the knots in the body to loosen.
Noticing the sensations in the throat now,
Down through the upper chest,
Gently moving your attention down into the upper part of the stomach,
The middle part,
And the lower abdomen.
Sweeping your attention through the whole front part of the body,
The front torso,
Gently shifting your attention to noticing the sensations in the neck,
The muscles around the neck,
Down through into the shoulder blades,
The upper part of the back,
Down into the middle back,
And the lower back,
The whole of the spinal column,
And if there's any pain in your back,
Try to just be with it,
And to breathe into it,
Allowing the breath to bring its healing power,
And for the mind to release its grip,
Its reactivity and aversion.
We simply notice and watch the changing sensations.
Allowing the attention to gently move down into the sitting muscles,
The buttocks,
Feeling the pressure against the floor or the chair,
Sweeping the attention into both thighs,
The right thigh,
The left thigh,
And the back of the thighs.
Downwards to the knees,
The shins,
And the calves.
Just noticing,
Just witnessing.
Whatever sensations,
It's not a problem.
Learning to open to the flow of your own life energy in the body.
Down into the ankles,
The feet.
Feel the sensations in the soles of the feet,
The top of the feet,
And all the toes.
Noticing the aliveness here,
And just breathe.
And finally,
Bring your attention to the face,
Starting at the forehead,
The temples,
The eyes and eyelids,
The nose,
The cheeks,
The lips,
The tongue.
So many muscles in the face.
And we simply notice where we're holding,
Where we're tensing,
And we breathe.
And this awareness itself enables it to release.
The wakefulness will allow it to dissolve and soften.
And finally,
Bringing the attention to the scalp,
Sweeping the awareness from the top of the head all the way to the back of the head.
So having scanned all the individual parts of the body,
Now just bring your attention to the whole body.
Once again,
Having a global sense of your whole body sitting here,
Alive,
Vibrating,
Pulsating.
And just notice the difference from when you started the meditation until now in the meditation.
Noticing the connection you have with your own body.
Thank you.
Thank you.
Thank you.
