As we begin the body scan scanning for emotions training,
Take a moment to check your posture.
If you are lying down,
Make sure your back is straight and your head is on level with your spinal cord.
If you are sitting,
Try to at least begin the training without leaning your back against a support.
Make sure your shoulders are loose and your head is balanced between your shoulders.
Now gently closing your eyes and dropping your attention down into your body.
For a moment allowing yourself to feel the posture that you are in and the contact between your body and the floor or the chair.
Those places where gravity is ensuring that your body sticks to the surface.
Just feeling that power.
And all the other sensations present in your sitting or lying body.
And now directing your attention gently to the breath to discover which part of your body is manifesting the breath most clearly in this position and this moment.
Wherever you feel your breath most clearly,
Let that place be the anchor for your attention during this exercise.
The place where you come back to if you feel that your attention becomes distracted and pulled by a thought or a sound away from the instructions.
If this happens,
Just taking one or two mindful breaths at your anchor and then returning to the instructions of the exercise.
Just taking a moment now to gather your attention at your anchor.
And now allowing yourself to focus your attention on your feet.
And just feeling all the sensations that are present in your feet right now.
Maybe feeling the material of your socks or your pantyhose.
Feeling the contact of your feet with your shoes.
Just noticing what your feet are experiencing at this very moment.
And allowing yourself to feel that.
And now moving your attention up to explore the sensations in your legs,
Your calves,
Your knees,
Your thighs.
And remembering that if you don't encounter any sensation in the places that we explore together,
That's okay.
Simply noting that that is your experience in this particular part of your body at this moment.
And now feeling all the sensations present in your pelvic area.
Just exploring with curiosity to see what do I feel in this particular part of my body right now.
And remembering that whatever I discover to treat with curiosity and attention but without any intention to change or to fix,
Just to observe,
Just to see.
And now moving the attention up to the belly and allowing your attention to sink into it.
And just noticing,
Feeling around.
Perhaps you feel knots in your belly or maybe butterflies or maybe a sense of dropping or fullness.
Just noticing what sensations or emotions are present in the belly right now.
And remembering that if you don't feel anything,
That's perfectly alright.
And now moving your attention up and exploring your chest for feelings of tightness or opening.
Reaching down further and noticing your heartbeat,
Being curious about the sensations of the heart pumping blood,
Of the tempo.
And now exploring the shoulder area.
Feeling into the shoulders to look for tightness or soreness or maybe softness and a sense of relaxation,
Whatever it is that you discover,
Just allowing it to be there.
Just allowing yourself to feel it.
And now moving further up to your neck and exploring the sensations present in your throat.
Allowing yourself to feel the weight of the head and looking for any clenching,
Soreness or open and easy airflow in your throat.
And now gently moving your attention further up and exploring what you can feel in your head.
Maybe feeling the weight of the brain inside the head,
Maybe feeling tightness,
Maybe noticing the expression that your face is making.
Being curious about any clenching or drawn muscles,
Whether your jaw is relaxed,
Gently probing the eye area,
Your forehead and just seeing what's there.
And now moving down your body again and allowing yourself to feel your hands,
The position they're in,
Maybe the things that your hands are touching,
The sensation of warmth or coolness.
Just feeling your hands.
And now gently opening your attention to encompass your hands,
Your arms,
Your entire upper body and lower body as it sits here or lies here.
And allowing all the sensations that are present in your body now to come into the field of your awareness.
And just becoming aware of them,
Feeling them without changing a thing,
Just noticing.
And now slowly allowing yourself to notice the space around you,
To feel the contact of your body with whatever it is sitting on or lying on.
Gently opening your eyes and concluding the body scan,
Scan for emotions training.
