Welcome to this body scan meditation.
First I'd like to invite you to find a comfortable seat.
And if you found your seat you can close the eyes if they weren't closed already.
Then bring your awareness to your breath.
Try not to change the breath but simply observe how it is in this moment.
How is the length of your breath?
And how is the depth of your breath?
Can you identify where in the body you can feel the breath?
This will probably be in the belly,
The chest,
Maybe also in the shoulders.
You might feel the breath in the lower back.
Maybe you feel the arms and the hands slowly move in the rhythm of the inhale and the exhale.
And then you may let go of the breath and bring your awareness to sensations in the body.
Can you identify,
Can you feel all the points for your body and whatever is supporting you,
Touch?
Can you identify the sensation of touch in between body parts?
Maybe the hands on the knees or thighs,
Maybe in between fingers or your upper lip touching your lower lip.
There's so much to feel.
And then bring the awareness to the top of the head where we'll start the body scan.
So at the top of the head what sensations can be felt there?
And scan down to your eyebrows,
Your eyes,
To your nose and mouth,
To your chin.
Scan the back of the head.
What can you feel there?
Lower the awareness to the neck and throat,
To the shoulders both left and right.
And there is no need to judge any sensation only to observe it.
I move down to the upper arms,
The elbows,
The lower arms,
The wrists,
To the palms of hands,
Top of the hands and all the ten fingers.
And bring your awareness to your chest and upper back.
What can you feel there?
This can be sensations on the outside maybe clothing touching the skin or the temperature of the air.
Can be sensations on the inside,
Pulsation,
Tension,
Warmth.
Scan down with your awareness to the middle back,
The ribcage,
To the lower back and the belly,
To the pelvis,
The hips and the sitting bones.
Scan down to the thighs and both knees,
To the lower legs,
The ankles,
The heels,
To the top of the feet,
The soles of the feet and all the ten toes.
Now you're holding your whole body in awareness and see if you can gently place your awareness on these bodily sensations,
Marinating in it,
Bathing in the senses.
And by doing so you're tapping into your sensory intelligence.
And then bring your awareness back to the breath.
Also here take a moment to observe the breath.
How is the breath in this moment?
And bring your awareness to your sitting bones,
On your mat,
On a block,
Chair,
On the couch,
And to the sounds around you close by and far away.
And become aware again of the space that you're in.
And then when you're ready slowly open the eyes again.
