Welcome to the 10 minute body scan.
Just getting comfortable in your position.
We'll start to deepen our breath.
Deepening the breath to allow our awareness to move inside our body.
Feeling the rise and fall of your belly.
And simply observing that movement of your belly for a few moments.
And we'll start to observe our breath in different ways now.
Moving your awareness to the tip of your nose.
Can you notice the subtle movement of air around the nose?
Then moving into the nostrils.
Feeling the difference between the inhaled air and the exhaled air.
Noticing those sensations.
And noticing the air as it passes by your throat.
Then any subtle movements around your ribs.
And back to observing the rise and fall of your belly.
And moving your awareness away from your breath.
And we'll start scanning the forehead,
The eyebrows,
The eyelids.
Thinking of all the tiny muscles in these areas.
And inviting them to soften and find ease.
Feeling that softness move through your forehead,
Your eyebrows,
Your eyelids.
And down your face,
Into your cheeks and your jaw.
Then moving on to our neck and shoulders.
Common places to store a lot of tension.
We want to encourage these muscles to feel safe and at ease.
So bringing your attention to your neck and shoulders.
Bringing that sense of safety into your neck and your shoulders.
During stress and tension the shoulders will rise and move forward.
So encouraging them down and back to feel softer and softer.
There's no need for any tension in these areas at this moment.
Then moving down to your hands.
Our hands are often over gripping,
Tight with tension.
So bringing that same softness into your fingers.
Allowing them to feel loose,
At ease.
Now we'll invite the chest and belly to soften.
And the muscles down your back to relax as well.
Scanning from the top of your back down to the base.
Every part finding ease.
And moving your awareness around your hips.
Another area that can retain a lot of tension.
And bringing that sense of safety,
That sense of ease to this area.
Encouraging each and every part to relax.
To soften.
To let go.
Then inviting your thighs to relax.
Your shins and your calves.
Then giving permission for your toes to soften.
And moving your awareness to the soles of your feet now.
Just observing any sensations happening there.
There may be some tingling,
Some fuzziness,
Or some warmth or coolness.
Just witnessing what's happening on the soles of your feet.
Moving your awareness to your hands.
In particular the palms of your hands and your fingers.
Lots of nerve endings in these parts.
Noticing what sensations are happening here.
And now to your face.
Can you feel the air against your face?
And we'll circle back in to the detail of the breath.
Resting your awareness on the tip of your nose.
Can you feel the air moving past here?
Noticing the air moving in and out of your nostrils.
Any sensations in your throat.
Down to your ribs.
And back to your belly.
You're not controlling your breath in any way.
You're just watching your body breathing.
And these subtle movements and sensations are where your mind rests.
Each time your mind wanders,
Which it naturally will,
Bring it back to observing the belly and these subtle movements.
Our practice is coming to a close shortly.
So bringing some gentle movement to your fingers and your toes.
Acknowledging yourself for moving your awareness around your body.
And when you're observing the breath and the body,
Your mind is in the present moment.
It's noticing what's happening on the soles of your feet.
Right here,
Right now.
And that's what we're trying to cultivate in these mindfulness meditations.
Thank you for practicing.
