Audio Transcript:
Shalom. Today we will be doing a body scan meditation. Bringing our awareness to different parts of our bodies, we allow ourselves to grow in honor, in kavod, of the miraculous forms we inhabit each day. You can do this meditation standing up, sitting or lying down. Do whatever feels most comfortable for you. Once you have taken your position, close your eyes and breathe naturally, noticing the air moving in and out of your body.
Bring your attention to your feet – your toes, your soles, your ankles. Notice any sensations that arise. If you are wearing shoes, notice the feel of your feet in the shoes. If your feet are bare, notice how they feel connecting with the floor or whatever surface they are resting on.
Now allow your attention to come up through the legs. The shins, the calves, the knees, the thighs. Notice any sensations that may arise in these areas of the body. Notice the feeling of any clothing on the legs. Notice any tenseness or clenching, and if you feel any, allow the muscles to release.
Now bring your awareness to your pelvis and hips, belly and lower back. Notice any sensations in this region of your body. The awareness here is gentle receptivity. You are not looking for anything in particular. You are simply remaining open to any feelings you might find.
Allow your attention to move up to the chest and shoulders. Check to make sure your shoulders are relaxed. You may notice the breath expanding and releasing. You may notice other sensations arising. You may notice no sensations at all, which is perfectly fine. No need to do anything about anything that you feel … or don’t feel. Just notice.
Bring you attention to your back. If you notice any tightness or stiffness, again, first simply be aware and allow yourself to feel those sensations in the body. (pause) If, after a short time, you would like to direct the breath to any areas of tightness, feel free to do so.
Move your attention down the arms. Notice your upper arms, elbows, forearms, hands. Let your attention rest on your palms for a bit. Now the fingers. See if you can feel each separate finger.
Bring your attention back up your body to your neck and throat. Can you feel your breath moving through this part of your body?
And now, allow your awareness to rest on your face. Your chin, your lips, your cheeks. Notice any sensations in or around your ears. Stop for a moment and notice what sounds you are hearing right now.
Turn your attention to your eyes and feel the weight of the eyelids against the eyeballs. Notice any movement of the eyeballs within their sockets or the brush of your lashes.
Finally, move your awareness up over your forehead and allow it to rest on the top of your head. Notice any sensations you may feel here: tingling, pulsing, itching. Notice an absence of sensation.
Allow yourself to rest in a sense of kavod, of honor, for this magnificent body - for what it allows you to do, for what it allows you to experience – until the bell rings.
