Body scan meditation

• Sit as you like, comfortably. Your eyes can be half-closed or closed.
  
• Rest your hands on your lap, relax your body.
  
• If during the practice you need to shift your position, feel free to do so, mindfully. If you feel like you need to open your eyes, please do so, but then cap or close them again and return to the practice.
  
• Remember to let go of expectations and be gentle with yourself.
  
• Throughout this practice, you’ll breathe naturally, ideally, through your nose.
  
• With your eyes closed, you might become more aware of the sounds in the environment. Welcome every sound you hear. No need to identify the source, simply welcome the sounds, near and far. 
• Also with your eyes closed, you might notice that you are more aware of the sensations in your body.
  
• Become aware of whatever sensations are present and gently soften any tension you notice.
  
• Become curious, as you notice heat, coolness, comfort, tingling, sharpness, heaviness, lightness, etc.
  
• Notice the sensation in your scalp.
  
• Bring your attention to your forehead.
  
• Your eyes.
  
• Your ears.
  
• Your mouth, tongue, and jaw. Tune into the sensations present.
  
• Tuck your chin in slightly, allowing the back of your neck to lengthen a bit as you soften your throat.
  
• Lower your shoulders and let your arms hang comfortably, noticing the sensations in your arms, hands, and fingers.
  
• Notice your spine as it reaches upward from the tailbone to the base of your skull.
  
• Notice your upper back, lower back.
  
• Your rib cage, your chest, the diaphragm, and your belly. 
  
• Bring your attention to your pelvis. Notice the sensation of being supported by the chair or cushion.
  
• Notice your left leg.
  
• Notice your right leg.
  
• Notice the sensations present.
  
• Feel your feet in your shoes, resting on the floor. 
  
• Now, become aware of your whole body, present, relaxed, and still. Be in the experience of sitting here, right now. 
  
• Now, notice subtle sensations of being alive… pulsing, tingling, your heartbeat.
  
• Notice if you are experiencing any emotion right now.
  
• If you are, what are the physical sensations associated with it? If you’re not experiencing emotions right now, then be with that experience. 
  
• Keep your eyes closed and enjoy some deeper breaths. Notice how you are feeling.
  
• Now, take your time as you open your eyes slowly.