Hi my friends,
Through this practice we will pay attention to our bodies and whenever you feel ready,
Be aware of your whole body,
Maybe the body posture and the surface of this body,
The skin and any tight sensations you might notice,
Maybe the facial expressions or shoulders holding sensations or hands and you might squeeze your hands,
Releasing,
Letting go and when you feel more settled and now I'm inviting you to bring an intention of this practice into your mind.
So what is your intention?
Why you are here and practice mindfulness?
Practice this body scan and maybe a very simple intention like being closer to my body,
Finding a sense of peace,
Calmness and see if it's okay to use this intention to support your whole practice.
So now when you are ready,
Moving your attention to your feet,
Any sensations you might notice,
Maybe the toes,
The soles of the feet,
Heels and breathing in,
When you breathe out,
Bring your attention to your legs,
Your lower legs and upper legs,
The thighs and some thoughts might come to you,
Can be random thoughts,
Can be planning in the future or some worries,
Daydreaming,
Just noticing your thoughts and bring your attention back,
Back to the practice.
So now feeling your buttocks,
Your hips,
If no sensations,
It's okay and you don't have to create anything special,
You just allow your experience as it is.
So now moving your attention to your back,
Lower back,
Upper back,
Maybe some sore sensations and releasing,
Letting go,
Breathing in,
When you breathe out and moving your attention to your shoulders,
Releasing and your upper arms,
Lower arms and your hands,
Softening the hands and maybe some thoughts come to your mind,
Again noticing and no need to judge it or criticize yourself and then coming to the practice,
Feeling the chest and the abdomen,
The belly and now moving your attention to the neck and now to the top of this body,
We start with our face,
The jaw,
Mouth,
Nose,
You might notice cold air enters in and warm air comes out and feeling the eyes,
Forehead and the ears,
The ears that are receiving sounds,
So any sounds you might notice,
Of course you can notice my guidance,
But what other sounds you might notice?
And taking a deep breath,
Breathing in and when you breathe out,
Letting go and now feeling,
Being aware of this whole body again and this whole body is lying here and breathing and whenever you feel ready,
Opening your eyes
