Let's begin by finding a comfortable seated position.
This could either be cross-legged sitting on a cushion or sitting in a chair with a straight back.
You'll want to be comfortable allowing for the abdomen to expand and contract with each breath.
Allow your eyes to close or if you prefer,
You can have them open just a little but without focusing on anything externally.
Now let's take a deep inhale and let it out.
Notice the sensations of the air as you breathe in through the nostrils and as the belly expands.
Notice the sensation of the air on the nostrils again as you exhale.
Notice the rising and falling of the chest and the abdomen on the inhale and the release of energy on the exhale.
Continue with this relaxed breath at a comfortable pace.
Now we will begin with a full body scan,
Bringing awareness to each section of the body.
Simply bring your awareness to each part of the body,
Noticing any sensations there.
Let's begin at the crown of the head.
Notice any sensations in the crown of the head.
Notice the cool or warmth of the air or maybe tingles of energy in the scalp.
Notice any sensation at all.
We are simply noticing what is there.
Continue by bringing your awareness gradually downwards.
Let's move towards the forehead.
Notice the energy in the forehead or the brow.
Move along to the jaw,
Lips,
Nose,
Face.
Now moving downwards,
Bring your awareness to the neck.
The sides and the back of the neck,
Scanning each area.
Now to the shoulders.
Trace down with your awareness into the top of each side of the shoulder.
Out across the collarbone,
Now out to the ball of each shoulder.
Let's begin with the arm on the right side.
Notice the upper arm,
Bicep,
Elbow,
Now forearm.
Feel the sensation in the wrist and then each finger and the palm of the hand.
Now for the other arm,
The ball of the shoulder.
Notice the upper arm,
Bicep,
Elbow,
Forearm.
Feel the sensations in each finger and the palm of the hand.
Now take time to feel the energy in the entirety of the chest area,
From the top of the abdomen to the base of the throat.
Now bring awareness to the upper back.
Scan the lower back.
Simply notice any sensations.
Notice the energy in the abdomen.
Move along to the top of the hips.
Take time to trace it downwards,
Towards the buttocks and then inwards across the pelvis.
Feel the energy in this area.
Now from the right leg,
Notice the energies in the upper thigh,
Down to the knee.
Now move from the knee and down to the ankle and back again,
Noticing the energy in this entire area.
From the ankle,
Move to the heel of the foot and across the arch in the bottom of the foot.
Notice any sensations where the foot may be touching another part of the leg or the floor.
Simply notice any and all sensations.
Moving from the arch,
Guide the awareness around the bottom of the foot.
Take time to notice now the energy within each toe.
If it's hard to notice sensations,
Simply continue the best that you can.
And now for the other leg and foot.
Move across the upper thigh,
Upper leg,
Down to the knee.
From the knee,
Down across the lower leg and to the ankle.
From the ankle,
Move to the heel of the foot and across the arch.
Scan the bottom of the foot,
Noticing any sensations where the foot may be touching another part of the leg or the floor.
Simply notice any sensations.
Notice the energy within each toe.
Now,
Let's reverse the process.
Take this time to bring awareness to each section of the body.
Simply notice and concentrate on the sensations and energy in each area.
Ultimately,
Back to the face and the top of the head.
Notice any tensions or releases.
Now,
Let's repeat the process,
Beginning again at the crown of the head.
Notice any sensations in the crown of the head.
Notice the cool or warmth of the air or maybe tingles of energy in the scalp.
Notice any sensation at all.
We are simply noticing what is there.
Continue by bringing your awareness gradually downwards.
Let's move towards the forehead.
Notice the energy in the forehead or the brow.
Move along to the jaw,
Lips,
Nose,
Face.
Now,
Moving downwards,
Bring your awareness to the neck.
Feel the front of the neck,
The sides,
And the back of the neck,
Scanning each area.
Now,
To the shoulders.
Trace down with your awareness into the top of each side of the shoulder.
Move out across the collarbone and now out to the ball of each shoulder.
Let's begin with the arm on the right side.
Notice the upper arm,
Bicep,
Elbow,
And now forearm.
Feel the sensation in the wrist and then each finger and the palm of the hand.
Now,
For the other arm,
The ball of the shoulder.
Notice the upper arm,
Bicep,
Elbow,
Forearm.
Feel the sensations in each finger and the palm of the hand.
Now,
Take time to feel the energy in the entirety of the chest area,
From the top of the abdomen to the base of the throat.
Now,
Bring awareness to the upper back.
Scan the lower back.
Simply notice any sensations.
Notice the energy in the abdomen.
Move along to the top of the hips.
Take time to trace it downwards towards the buttocks and then inwards across the pelvis.
Feel the energy in this area.
Now,
From the right leg,
Notice the energies in the upper thigh,
Down to the knee.
Now,
Move from the knee and down to the ankle and back again,
Noticing the energy in this entire area.
From the ankle,
Move to the heel of the foot and across the arch in the bottom of the foot.
Notice any sensations where the foot may be touching another part of the leg or the floor.
Simply notice any and all sensations.
Moving from the arch,
Guide the awareness around the bottom of the foot.
Take time to notice now the energy within each toe.
If it's hard to notice sensations,
Simply continue the best that you can.
And now for the other leg and foot.
Move across the upper thigh,
Upper leg,
Down to the knee.
From the knee,
Down across the lower leg and to the ankle.
From the ankle,
Move to the heel of the foot and across the arch.
Scan the bottom of the foot,
Noticing any sensations where the foot may be touching another part of the leg or the floor.
Simply notice any sensations.
Notice the energy within each toe.
Now,
Let's reverse the process.
Take this time to bring awareness to each section of the body.
Simply notice and concentrate on the sensations and energy in each area.
Ultimately,
Back to the face and the top of the head.
Notice any tensions or releases.
Gently begin to bring your awareness back outwards into the sound of my voice.
Remember that this calm,
Centered feeling is always within you.
If you notice any triggering emotions or sensations arise,
Remember to simply observe and feel without the need to react impulsively or create a story around those sensations.
Choose love and not fear in each moment.
You are training the mind to be a more accurate observer and empowering yourself to create from a place of conscious action.
Thank you for your practice.
Namaste.
