This is body scan practice.
Finding a comfortable and wakeful posture.
Gently closing the eyes or lowering the gaze.
When you are ready,
Expanding your attention to the whole body.
So the whole body is sitting and breathing.
Noticing any sensations of the whole body.
Relaxed or tight.
Comfortable or tired or some other sensations.
And when you are ready,
Moving your awareness down to your feet.
Noticing the sensations of each part of the feet,
The toes,
The source of the feet,
Heels,
Instep,
Maybe tingling,
Numbness,
A sense of warmth or coldness.
We are not thinking of the sensations.
Really moving to the experience,
Sensing and feeling.
Your mind may start to wander.
Just noticing where does the mind go and very gently but firmly returning to the feet.
When you are ready,
Taking a deep breath,
Without breath,
Letting go of the feet and moving to the lower legs,
The calf muscles,
Shimbles.
Any sensations here?
It's also okay to register a blank.
No right or wrong.
Just allowing the present experience as it is.
And then moving attention to the knees,
The knee cups,
Sides of knees.
Any sensations here?
Then moving to the thighs,
The big muscles.
You may also notice your mental reactivities such as anger,
Boredom or some others.
Just noticing and returning to the thighs.
When you are ready,
Take a deep breath,
Letting go of the legs and bringing awareness to the pervious area,
The buttocks,
Hips,
Genital area.
Perhaps a feeling of gravity,
The buttocks touch on the chair,
Sense of connection and steadiness.
And moving to the lower back,
Any sensations here?
When you are ready,
Taking a deep breath,
Without breath letting go of the pervious and lower back.
Bring attention to the front of the torso,
The belly.
Perhaps noticing some gentle movements,
The rising of in-breath and falling away of out-breath.
Mind may start to wander again,
Just acknowledging the mind wandering and very gently bring it back to the belly.
And moving to the chest,
Any sensations here?
A part of the body we may feel tight,
Uncomfortable when we feel nervous and angering.
When you are ready,
Take a deep breath,
Without breath letting go of the front of the torso and bring the attention to the upper back and to the shoulders,
Upper arms and lower arms.
And then move into the hands,
Each part of the hands,
The fingertips,
The palms and then moving awareness to the neck,
Any sensations.
And when you are ready,
Take a deep breath,
Without breath letting go of the upper back,
Arms,
Hands and neck and bring awareness to the head,
The face,
Mouth,
Nostrils,
The ear comes in and out and eyes,
Forehead and moving to the sides of the head,
The ears,
Then the skull,
Any sensations here?
And take a deep breath letting go of all sensations and expanding attention to the whole body,
Sitting and breathing.
You
