Going into a guided body scan meditation. Holding the intention to explore sensations in the body as they arise. Doing so by placing and moving attention throughout the body.
“… Taking a few moments to settle in. Lying down on your back on the floor, on a mat or on a bed. Or allowing yourself to sit up on a chair or a cushion if that is more available to you.
Bringing attention to the body where it makes contact. Perhaps noticing sensations of pressure, heaviness, lightness or no sensation.
Bringing awareness to the entire body: front, back, to the sides and everything between. Maybe feeling calmness, tension, ease or restlessness. The task is simply to notice and pay attention to the body as it is – right now, in this moment.
Now bringing attention to Breathing. Wherever the breath presents itself most dominantly, most vividly. Making this the focus of your attention.
On an out breath, now letting the breath reside in the background and on an in breath moving attention to the back, the sides and the top of the head. Noticing any body sensations as they present themselves here. Sensations can be warmth, dryness, tingling, heaviness or pressure. You may notice to register a blank, no sensation or numbness. Then simply noticing that.
Whenever attention is being pulled, the mind wanders – noticing where it went and then gently escorting it back to the focus. Here, the back, the sides and the top of your head.