This is a long body scan practice so you can lie on the bed or mat or just sit on a chair.
The particular posture isn't so important as the attitudes we bring to this practice.
To be kind,
To be gentle and to let go of striving to do things well.
Just being here from moment to moment,
Allowing the eyes to gently close or lowering the gaze and when you are ready I'm inviting you to bring the field of awareness to the breath and noticing the different sensations of breathing in the different parts of the body.
The tip of nose,
The air enters into the nostrils and moving down to the bank of throat and maybe some gentle movements of your chest and all the way down to the abdomen and the rising of in-breath and the final way of out-breath and you may notice the whole body sinks a little deeper into the mat or bed without breath if you are lying and seeing if it's possible to feel a sense of steadiness and connection with your each in-breath and out-breath so at a certain point just moving the attention all the way down to the left foot any sensations of the whole foot then moving to each part of the foot,
The toes,
The big toe and the little toe and toes between,
Noticing any sensations numbness,
Tingling,
A sense of warmth or coldness.
It's also okay to register with a blank.
No need to control,
No need to change and moving to the sole of the foot and the instep and the heel perhaps taking your deep breath and breathing into the left foot and when you breath out just letting go and bringing the field of awareness to your left ankle and this part of the body will often take for granted until something goes wrong any sensations here and allowing the ankle to feed in your mind and bringing the attention to the left lower leg,
The calf muscles,
The shin bone and perhaps taking a deep breath and breathing into these muscles the lower leg and when you breath out letting go and moving the attention to your left knee,
The front side and back of knee perhaps also paying attention to the inside,
The joints you may notice your mind starts to wander,
The daydreaming,
Reflection,
Fantasies,
Worries or something else.
It's okay just noticing it and very gently but firmly returning to the knee that we intend to focus on.
So at a certain point perhaps taking a breath and letting go of the knee and bringing the field of awareness to your thigh,
The left thigh,
The big muscles,
The heavy bone and noticing if any sensations are arising you and when you are ready breathing into the thighs and when you breath out bringing the attention to your right foot,
The whole foot,
Any sensations and then narrowing the attention to the each part of the right foot,
Toes,
The sole of the foot,
In step and the heel noticing any sensations but it's also okay to feel neutral or no sensations and you may also notice some mental reactivities such as boredom,
Irritation or something else just acknowledging them and then returning to the right foot and at a certain point moving to the right ankle and when you are ready perhaps taking a deep breath and when you breath out and letting go of the ankle and moving the attention to the right lower leg,
The front,
The shin bone and the back,
The calf muscles just being with any sensations of this part,
Giving some attention and care and when you are ready just allowing this part feeding your mind and bringing the field of awareness to your right knee,
The front,
Sides and back,
Perhaps also the inside joints and at a certain point just take your deep breath and breathing into the knee and when you breath out letting go and moving the attention to the right thigh,
The big muscles,
The heavy bone if you notice any tightness,
See if it's possible to breath into these tight sensations,
Opening and softening perhaps with next out breath just letting go and moving the attention to the pervious area,
The buttocks,
Hips and genital area and noticing any sensations here and you may notice a sense of heaviness,
Pressure when you breath out and taking a deep breath breathing into this part and when you breath out just allowing them to feed in your mind and moving the field of awareness to your lower back and this part of the body we often take for granted until something goes wrong,
Until it feels painful,
If the mind starts to wander again just noticing where does your mind go perhaps saying to yourself oh my mind is here my mind starts to wander and returning to the lower back and with next out breath letting go and moving the attention to the front of the body,
The abdomen,
The belly perhaps noticing the sensations of the breathing,
The rising of in breath and the final way of out breath and then letting go of this part and moving the awareness to your chest sometimes we may feel a sense of intensity,
Tightness perhaps now just opening and softening and taking a deep breath and letting go of the chest and moving the attention to your upper back,
The shoulder blades and the shoulders if you feel your shoulders are a little bit tightened,
Intense and see if it's possible to relax then and then moving to the upper arms and lower arms,
Elbows,
The wrists and the hands and the sensations of the whole hands and each part of the hand,
The fingertips and the fingers,
The palms and when you are ready perhaps taking a deep breath and breathing into the hands and when you breath out letting go and bringing the field of awareness to your neck just a kind of reminder if you feel uncomfortable with your present posture you can just adjust a little bit or if you feel sleepy perhaps opening the eyes and really taking care of yourself but always bringing the mindfulness to all movements,
Adjusting,
Changing so when you are ready moving the awareness to your head so the front of the head,
The face,
The jaw and to the mouth,
Lips and inside the mouth,
The teeth,
The tongue and then moving to the nose perhaps you can feel the cold air enters into the nostrils and the warmer air comes out and just noticing what's changing from moment to moment and what's staying the same and moving to the eyes and this part of the body we may feel tired,
Exhausted and now it's time to be with the eyes,
Noticing the eyes,
Taking care of the eyes muscles around the eyes and the eye socks,
The eyelids and moving to the forehead so at a certain point just taking a deep breath and breathing into the face and then when you breathe out letting go and moving the field of awareness to your back of the head and then to the sides of the head,
The ears and when you are ready without breath just letting go and expanding the attention to the whole body and feeling the whole body is sitting here and breathing from top of the head up to the fingertips and down to the toes you perhaps the feeling the place that the body takes up you sense of openness and spaciousness and when you are ready just very gently opening the eyes if they're closed moving the fingers and toes and very slowly feeling the transition from practice to the normal life
