- So, what we'll do is a brief body scan.
The idea about a body scan is really to connect
with the body.
It's always there, but remember,
we wanna just be aware of what's there and not judge.
If you're one to deal with chronic pain,
if you're one to fidget and move,
if you're one to have places of discomfort
or that don't feel well, that's fine.
Just acknowledge what's there and move on.
Don't obsess, don't avoid, don't stick in it,
but don't skip over it,
because then you're losing the connection with your body
and you're judging it.
You're saying that it's something bad,
that I have to stay there,
or it's something that I need to skip
because it's a bad place,
when it just is what it is, right?
Healthy relationship with what's there.
So in true meditation and mindful practice,
just uncross your legs.
When you're going through each part of your body,
I want you to make mental notes
to be as descriptive as you can using senses,
what you feel there, what you sense there,
anything that's there.
And I'll tell you exact,
so all you have to do is listen to me.
- Okay.
- So just close your eyes and take a few deep breaths in.
Inhaling peace and exhaling chaos.
The mind can be chaotic, but that's okay.
If your mind wanders during this practice,
which it will do,
you just bring it back to the sound of my voice
and what I'm telling you to do.
No judgment, no labeling, just go, "Huh," and carry on.
The first place I want you to, in your mind, describe
is your feet in your shoes.
Just make note of what's there.
How does it feel?
Mental notes.
How can you tell you have feet without seeing them?
Maybe you feel temperature, maybe you feel tightness,
maybe you can feel the texture of the shoe,
of the sock, of your toes,
and sort of riding your body like a wave of water,
up your legs, noticing what's in your calves, your knees,
maybe you can feel how the bend of your knee feels different
than when it's straightened.
Yet again, if there's any discomfort, any tension,
you just acknowledge it and move on.
Continuing to ride the wave of awareness up your thighs
and as you're seated in the chair,
maybe making a note of where your body makes contact
with the chair, seated here,
what the texture may feel like, maybe a heaviness,
how you can tell where your body makes areas of contact
versus where there's no contact.
Noticing your hands in your lap,
maybe you feel warm, tingling sensation, cool pressure.
Hands carry a lot of nerve endings,
so a lot of sensations.
And going up your forearms into your shoulders,
and breathing.
Sometimes, in the act of awareness, we may relax.
And focusing on your chest,
making a note of where your heart is.
Is that heart open or closed today?
Not changing it, just noticing what's there.
And your lower back seated in a chair,
mid back, upper back, and noticing your neck and head.
As your breathe, maybe a tickle in your throat,
tickle in your nose.
Maybe your mouth, noticing,
"Hmm, I know I have lips without moving."
In your cheeks, your chin, your forehead, and your eyes.
Like I said, sometimes being aware,
you will indirectly relax.
The goal is not to relax,
it's just noticing, you're not judging.
And your scalp.
And again, just from head to toe, toe to head,
checking into any place that you might have missed,
making a note what's there.
And in your mind, saying to yourself,
"May I be safe and protected.
May I experience life with keen awareness
and non-judgment.
May I take on life's challenges with grace."
And in the next few moments,
taking a deep breath
and using your own words to thank yourself
for engaging in this practice.
And you can open your eyes.
- Good? - Yeah.
- All right.
At any given moment, your body's always there,
your breath is always there, eating is always there.
Be aware, don't miss it,
because I want you to live your life and enjoy it.
(gentle music)