This practice brings into who we are now, what we are experiencing now, rather than years or decades ago. It is like rebooting your core sense of self rather than basing it on very old self images. It can allow for a richness of experience in the present. For those who were hurt or abused it can allow for the old hurts that unconsciously block a rich life in the present to slowly surface and be held in the loving awareness of your consciousness. If their is a current illness it will allow a defocusing on that one area since the whole body is experienced part by part. It can allow you a way to give thanks to your body which gives you so much, this wonderful vehicle for your soul. If you have any questions about the use of this practice please contact a therapist or meditation teacher. The book Full Catastrophe Living talks in depth about body scan meditation and is a wonderful resource.
In leading the meditation say the long phrase to orient and then the italicized key words on the underneath to be repeated silently on the breath. Allow yourself to be in a comfortable lying or sitting position. Imagine your breath flowing in and out of each body part. Your mindful awareness naturally follows your breath. Start with 5 breaths to each body part and increase to 10 to 20 breaths over time. As you get comfortable with the practice just silently repeat the key words on the breath. You can also do this as a walking practice silently repeating the key words on the breath while walking.
Aware of my feet and toes, I breathe in
Smiling to my feet and toes, I breathe out
Feet...Smiling
Aware of my calves and knees, I breathe in
Smiling to my calves and knees, I breathe out
Lower legs...Smiling
Aware of my thighs, I breathe in
Smiling to my thighs, I breathe out
Thighs...Smiling
Aware of my pelvis, I breathe in
Smiling to my pelvis, I breathe out
Pelvis...Smiling
Aware of my sexual organs, I breathe in
Smiling to my sexual organs, I breathe out
Sexual organs...Smiling
Aware of my abdomen, I breathe in
Smiling to my abdomen, I breathe out
Abdomen...Smiling
Aware of my upper torso and back, I breathe in
Smiling to my upper torso and back, I breathe out
Upper torso...Smiling
Aware of my heart, I breathe in
Smiling to my heart, I breathe out
Heart...Smiling
Aware of my shoulders, I breathe in
Smiling to my shoulders, I breathe out
Shoulders...Smiling
Aware of my arms and hands, I breathe in
Smiling to my arms and hands, I breathe out
Arms...Smiling
Aware of my neck, I breathe in
Smiling to my neck, I breathe out
Neck...Smiling
Aware of my head and face, I breathe in
Smiling to my head and face, I breathe out
Head...Smiling
Sensing into my whole body, I breathe in
Smiling to my body, I breathe out
Whole Body...Smiling
Self & Soul Center
Rod Birney MD & Suzanna Nadler LPC, MEd
Feb 2011
selfsoulcenter.org
