Hello,
Today I invite you to do a classic mindfulness practice,
The body scan.
To do this practice,
You can sit in a comfortable but alert position,
With your back straight or lying down,
Whichever you prefer.
If you are feeling a little sleep right now,
I suggest that you do this practice sitting down so you don't fall asleep in the middle of the activity.
Now that you have found your position,
Let your body rest on the surface it is in contact with.
If it makes sense to you,
You can imagine your body being fully supported by the earth,
Putting no resistance whatsoever to this fact.
If you are lying down,
You can have your arms and hands positioned at your sides.
Your legs will be extended,
With the feet naturally turned to the sides.
Now try to consciously observe your breathing.
Notice the movements it causes to your belly,
Chest,
The temperature of the air entering and leaving your lungs.
Now I invite you to start exploring the sensations and temperature in your left foot.
Bring your attention to the soles of the foot,
To the toes.
Can you feel the contact between each toe?
Also notice the instep.
Gently detaching yourself from this part of your body.
Now bring your attention to your left ankle.
Is there any sensation or lack of sensation in this area?
Now notice your left calf.
Your sheen.
Your knee.
Your thigh.
And your pelvis.
Investigate your right foot carefully,
As if it was something new to you.
Note the sole of the foot,
And the toes and the contact between them,
And the instep of the right foot.
Then start investigating your right ankle.
Can you feel it?
If not,
That is fine too.
Explore the sensations or lack of sensations in your calf.
In your sheen.
In your right knee.
In your thigh.
Now focus on the sensations produced or not produced by your pelvis.
Your reproductive system.
Shift your attention to your glutes.
And shift your attention to your lower back.
Moving up your attention,
Reach into your upper back and shoulders.
Is there any pain,
Discomfort or tension in this region?
Is there relaxation or lack of sensation?
Just feel without judging and with curiosity and interest.
If by chance you notice any discomfort in any specific region during the practice,
I invite you to explore closer the nature of that tension or pain.
If it makes sense to you,
You can try to imagine that this discomfort is easing as you feel it.
Or you can imagine that you are breathing with this specific part of your body with gentleness and care,
Which eventually can reduce your discomfort.
Moving up from your shoulders now,
Begin to explore the sensations in your neck.
Leaving the neck sensations in the background,
Now explore the sensations in your scalp,
From the base of the neck to the forehead.
Consciously observing any points of tension,
Tingling or discomfort.
Or any other sensation that comes up,
Pleasant or not.
Likewise,
Scan your entire face slowly and in detail,
Including the forehead,
Eyes,
Eyes,
Eyes,
Nose,
Lips,
Eyes.
Mao,
Ears,
Chin,
Mouth,
Mouth.
Chin and jaw.
Now bring your attention to your right shoulder and mentally scan the sensations until you reach your right arm.
Feeling the inside and the outside.
Move your attention now to your right forearm.
Feel the fingers of your hands,
The temperature of the environment,
Maybe some airflow felt by your hand.
Now bring your attention to your belly.
Notice if there is any internal movement there.
Check for example the movement produced by your breathing.
Try to notice the movement of your breath and the other sensations in your chest.
See if you can feel it outside and inside.
How far do you feel the air you breathe reaches into your body?
Try to feel your heart beat as well.
If it makes sense to you,
You can now put your hands over your heart to feel it better.
If you can't feel it now,
It's okay.
You're doing a great job capturing the sensations and the absence of them.
Feel or imagine the beats of your heart.
Notice how it fills your body at all times pumping blood through every organ in your body,
Keeping you alive.
Feel the perfect functioning of your body right now.
You are alive and therefore there are more things right than wrong with your body.
Be thankful for that.
If you are experiencing any pain or discomfort,
Be grateful that your body signals you exactly where you need to act to get well.
Make your cells to regenerate every second.
For the oxygen that runs through all your systems bringing you vitality.
Your body is giving you the best it can,
Working hard to keep you alive,
Pulsating and healthy.
Always try to listen to him,
Love him and take good care of him.
Now take a few deep breaths and move your body in a slow and gentle way.
Listen to it.
When you feel ready,
You can now open your eyes.
If this meditation resonates with you in any way,
Please comment.
Your feedback helps a lot not just us teachers but our entire Inside Timer community.
Also,
I would love to be in touch with you.
See you soon.
