Welcome to this 10-minute body scan.
This meditation is intended to be done lying down.
However,
You're welcome to do this meditation sitting up or even standing if that feels more comfortable for you.
We do the body scan to help bring our attention away from our mind and the thoughts that we can so easily get swept into and bring ourselves into our bodies where the present moment is being experienced.
So let's begin with just allowing ourselves to get comfortable and settle for a moment.
Just breathing naturally.
Now bringing our attention to the feet and exploring the sensations in the feet.
What's there to be noticed?
We can feel into the bottom of our feet,
The ball,
The arch,
The heel.
You might notice some sort of tingly sensation or maybe it feels warm or cool or moist or dry or some other sensation.
Just becoming aware of what's there.
The bottoms of the feet and the tops of the feet and the toes in between the toes and then moving our attention up the ankles and into the shins and the calves.
What's there to be noticed?
What sensations?
Now we can bring our attention up into our knees,
The front of the knees,
The back of the knees where it folds.
Then bringing our attention upwards into our upper legs,
The front,
The back,
Noticing any points of contact that our body is making with the surface that we're laying on.
Then bringing our attention up into the pelvis and just tracing our attention all around the pelvis.
Again,
The points of contact,
The hips,
The genitals,
Any and all sensations you might notice or being aware if there are no sensations and then continuing to bring the attention up into the abdomen and then moving up into the chest and the whole torso.
Just noticing what's there,
Exploring the sensations and then bringing the attention around to our back,
The lower back,
The mid back,
The upper back,
Back of the shoulders,
The points of contact where our body is touching the surface and exploring those points of contact.
What does that feel like to make contact with the surface?
To feel gravity pulling our bodies towards the earth.
And then moving up into the shoulders,
The back of the shoulders,
The top of the shoulders and the fronts of the shoulders.
And now moving our attention from the shoulders into the arms.
What do the arms feel like right now?
What experience are the arms having?
And then moving into the hands,
The backs of the hands,
The palms,
The fingers,
Fingernails in between the fingers.
And now bringing our attention back up to the neck,
The back of the neck and the front of the neck and the throat.
What's there to be explored?
What's there to be felt?
And then moving up into the head,
The back of the head,
The top of the head,
The face.
What experience is the head having right now?
What physical sensations are there to be felt?
And now expanding our awareness out into the entire body laying here and the experience the body is having.
And just breathing naturally allowing ourselves to feel the natural rhythm of our breath.
And then whenever you're ready,
You can go ahead and open your eyes.
