WEBVTT

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Welcome to the Body Scan.

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As we begin this practice, let's first congratulate ourselves that we're taking the time to be present in this way,

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with our own body and mind, stepping out of doing mode and into being.

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Finding a time and a place where you won't be easily disturbed,

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and wearing loose and comfortable clothing can support your practice.

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This is a time for you to be by yourself and with yourself with alert attention.

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Awake and present to your experience as it unfolds.

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While the Body Scan is often practiced lying down,

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any posture that is comfortable for you and supportive of wakefulness is fine.

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It's not the posture you are in, but rather your attention and sincerity to the practice that are most important.

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If it's possible, inviting an attitude of friendly curiosity

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and a willingness to be open to what's here

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as we focus our attention on the sensations arising in the body from moment to moment.

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Allowing things to be as they are.

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Seeing if it's possible to let go of needing to change anything,

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including a desire to achieve any particular state, even relaxation.

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Remember that there's no right way to feel.

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The way you're feeling is the way you're feeling.

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During the Body Scan, we will be putting off problem-solving, analyzing, and other striving states of mind.

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We'll begin to turn inward to what is happening in the body from moment to moment.

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Thoughts may arise as you do the Body Scan,

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and knowing that this is just the nature of the mind.

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There's no need to try and turn off thinking.

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We simply want to recognize when we've become lost in thought,

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and then gently, but firmly, come back to the direct experience of the body.

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No need to judge ourselves harshly when this happens,

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or to try and make thinking stop.

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Knowing also that there are many different kinds of physical sensations that might arise.

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Heat or coolness, tightness, tension, pressure, numbness, tingling, lightness, heaviness, pain, itching,

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or even a feeling of neutrality or ease.

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Or it may be the case that there's no discernible sensation at all,

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and letting absence of sensation be perfectly fine, because that's your experience.

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So many different sensations.

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Pleasant, unpleasant, or neutral.

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Just acknowledging whatever arises into the field of awareness.

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As we go through the body part by part,

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there may be parts that are tight and tense,

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and if you're able to allow them to soften, by all means let this happen.

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And if you're unable to,

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then the practice becomes just letting those sensations ripple and resonate as they will.

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In this way, the practice becomes non-striving.

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We're simply being present to things as they are, physically.

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And at the same time, there may be thoughts and emotions that arise,

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since the body and mind are so interconnected.

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And whatever arises, physically, mentally, emotionally, as we go through the body,

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acknowledge whatever is present, and let it be.

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And some of us may not have all of the body parts we were born with,

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and some may have parts that have been added.

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Just being with each area of the body as it is, as best as we can, from moment to moment.

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And now, let's take a moment to settle in.

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This could be the first time all day that you've stopped with intention.

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If you're lying down, letting the legs be outstretched and uncrossed,

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arms at your sides, palms facing up if that's comfortable,

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and closing the eyes if you wish.

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And before we begin the body scan, noticing the entire body as it is,

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with this warm, investigative quality.

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And now, turning attention to the fact that breathing is happening.

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Noticing the sensations of each in-breath and each out-breath.

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Breathing normally and naturally.

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And as we breathe in, being aware that we're breathing in.

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As we breathe out, being aware that we're breathing out.

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There's no need to change the breath in any way.

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No need to visualize the breath or count breaths or to analyze in any way.

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Just this direct experience of being present for the sensations of breathing.

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Simply being present to this rhythmic feel of air entering and leaving the body.

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And when you notice that the mind has wandered away from the sensations of breathing,

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with gentleness and firmness, coming back to what's actually happening right now with this breath.

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Is it a long breath or a short breath?

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Thin or full?

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Not needing to change anything,

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but just coming to know a little bit better exactly how things are for you right now.

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And at any time during this practice,

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if sensations become too intense,

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or emotions arise that feel like too much,

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you can return to the breath,

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or any other sensation in the body,

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as a trustworthy home base for your attention.

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And after a few moments,

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when you feel ready,

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you can come back to wherever the guidance is at that moment

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and continue with the body scan.

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And so now,

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beginning the body scan

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by bringing attention

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to sensation in the left foot.

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And perhaps the best place to begin

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is with the point of contact.

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There might be an awareness of the left heel

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or sole of the foot.

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The physical awareness of the part of the foot

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making contact with something.

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And then moving awareness into the left big toe.

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And then into all the other toes of the left foot.

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Perhaps even noting the space between the toes.

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And then we'll begin to bring our awareness

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into the ball of the left foot.

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The arch of the left foot.

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And the heel.

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And then gently bringing the attention around

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to the top of the left foot.

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Maybe noticing

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if there's a difference

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between the bottom of the foot and the top.

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And then bringing attention

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to the entire left foot.

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And as you feel ready,

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we'll bring our attention

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to the left ankle.

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This joint part of the body

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that allows for the possibility of movement.

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Noticing if there's any sensation

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in the Achilles tendon

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and the back of the left ankle.

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And keeping in mind

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that for so many people

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there may be no sensation at all

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or a sensation of neutrality.

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Whatever arises,

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there's no reason for things

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to be any particular way.

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And from here,

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we'll bring attention

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to the lower left leg

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between the ankle and the knee.

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Noticing the back

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of the left leg.

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You may feel

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the contact

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of the floor beneath you.

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Or the clothing

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against the skin.

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And then bringing attention

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to the sides

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of the lower left leg.

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And then around

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to the top.

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And perhaps noting

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is there a difference

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between the back

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of the lower left leg

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and the top.

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Bringing curiosity

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to this part of the body.

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And then bringing awareness

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up to the left knee.

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Curious about

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whatever sensations

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are present here.

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Noticing

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the little hollow

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in the back

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of the left knee.

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The knee cap

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in the front.

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And noticing

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if there's any

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sensation

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on the inside

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of the left knee.

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And as we continue

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with this practice,

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knowing that

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if there's a particular

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part of the body

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that's calling out

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for your attention,

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an area of pain

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or discomfort perhaps,

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knowing that it's

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just fine

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to bring the focus

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there

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until you're ready

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to come back

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into the guided

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sequence

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of the body scan.

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And from here

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the invitation

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is to move

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awareness

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to the top

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of the left leg

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between the knee

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and the hip.

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You may notice

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the contact

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of the ground

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or the chair

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beneath you.

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Noticing the front

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of the upper

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left leg

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and the large

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muscle groups

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and the inside

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of this part

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of the body.

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Curious about

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any sensations

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that might be

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present now.

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Letting your

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awareness rest

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here moment

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by moment

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in the left

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upper leg.

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And perhaps

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now is a good

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point to just

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check in

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and notice

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if the mind

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is still

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in the body

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scan

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or if it's

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drifting off

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someplace else.

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And there's

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no reason

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to give ourselves

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a hard time

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when this happens.

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This is just

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the nature

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of the mind.

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And each

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time you notice

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that you're gone

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you're already

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back.

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So bringing

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your awareness

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back to the

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direct experience

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of the body

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and now

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noticing

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the sensation

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of the left

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buttocks

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and hip

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joint.

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And then

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bringing our

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awareness

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from the top

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of the left

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hip

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and extending

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all the way

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down the left

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leg into the

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ankle

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and the foot

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and the toes

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and having

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an awareness

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of the

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entire

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left leg.

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And as you

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feel ready

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letting go

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of awareness

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of the left

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leg

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and moving

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awareness

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to the right

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foot.

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And again

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you might

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start by

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noticing

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the connection

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points

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where the

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foot is

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making contact

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with something.

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And then

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narrowing

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awareness

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to just

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the right

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big toe

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and possibly

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the right

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little toe

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and possibly

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even noticing

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the toes

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in between

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or maybe

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the spaces

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in between

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the right

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toes.

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Exploring

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the range

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of sensations

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that might

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be available

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in the right

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toes

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in this

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moment.

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And then

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bringing

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awareness

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to the

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ball

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of the

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right

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foot

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and the

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arch

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and the

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heel

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on the

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right.

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And

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notice

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the

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entire

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right

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foot

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and

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any

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sensations

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that might

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be present,

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moisture,

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dryness,

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coolness,

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warmth,

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pulsations,

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numbness,

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tingling,

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whatever

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is here.

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And then

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bringing

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awareness

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up into

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the

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right

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ankle

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noticing

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sensations

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here

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allowing

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the right

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ankle

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to come

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into the

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foreground

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of your

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awareness.

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You might

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notice if

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there's any

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sensation

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in the

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Achilles

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tendon

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in the

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back

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of the

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right

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ankle.

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And then

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letting go

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of the

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ankle

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and moving

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to the

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right

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lower

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leg

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between

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the

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ankle

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and

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the

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knee.

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Curious

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about

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whatever

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sensations

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are

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present

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now

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in the

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right

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lower

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leg,

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noticing

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with this

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warm

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friendly

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curiosity,

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noticing

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the

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calf

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muscles

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in the

17:21.840 --> 17:22.260
back

17:22.260 --> 17:25.520
and the

17:25.520 --> 17:25.860
shin

17:25.860 --> 17:26.360
in the

17:26.360 --> 17:26.740
front,

17:26.740 --> 17:35.060
fully

17:35.060 --> 17:35.640
present

17:35.640 --> 17:36.060
here,

17:36.060 --> 17:36.720
with whatever

17:36.720 --> 17:37.760
sensations

17:37.760 --> 17:38.540
are

17:38.540 --> 17:39.040
present

17:39.040 --> 17:39.440
now

17:39.440 --> 17:40.540
in the

17:40.540 --> 17:40.700
right

17:40.700 --> 17:40.940
lower

17:40.940 --> 17:41.300
leg.

17:41.300 --> 17:45.060
And in

17:45.060 --> 17:45.260
this

17:45.260 --> 17:45.620
moment

17:45.620 --> 17:46.080
moving

17:46.080 --> 17:46.580
awareness

17:46.580 --> 17:47.200
to the

17:47.200 --> 17:47.400
right

17:47.400 --> 17:47.720
knee,

17:47.720 --> 17:52.920
curious

17:52.920 --> 17:53.420
about

17:53.420 --> 17:53.820
any

17:53.820 --> 17:54.380
sensations

17:54.380 --> 17:54.840
in the

17:54.840 --> 17:55.140
back

17:55.140 --> 17:55.420
of the

17:55.420 --> 17:55.620
right

17:55.620 --> 17:55.900
knee

17:55.900 --> 17:56.300
in that

17:56.300 --> 17:56.580
little

17:56.580 --> 17:57.000
hollow

17:57.000 --> 17:57.620
area,

17:57.620 --> 18:03.000
or the

18:03.000 --> 18:03.220
knee

18:03.220 --> 18:03.640
cap

18:03.640 --> 18:03.920
in the

18:03.920 --> 18:04.320
front

18:04.320 --> 18:09.360
or any

18:09.360 --> 18:09.980
sensations

18:09.980 --> 18:10.460
on the

18:10.460 --> 18:10.900
inside

18:10.900 --> 18:11.460
of the

18:11.460 --> 18:11.680
right

18:11.680 --> 18:11.960
knee.

18:11.960 --> 18:13.820
All of

18:13.820 --> 18:14.020
the

18:14.020 --> 18:14.460
ligaments

18:14.460 --> 18:14.980
in there

18:14.980 --> 18:15.560
that allow

18:15.560 --> 18:15.820
for

18:15.820 --> 18:16.300
movement,

18:22.360 --> 18:22.400
curious

18:22.400 --> 18:23.220
and present

18:23.220 --> 18:23.860
to

18:23.860 --> 18:24.840
whatever

18:24.840 --> 18:25.400
is here,

18:25.400 --> 18:39.460
and knowing

18:39.460 --> 18:40.140
that as we

18:40.140 --> 18:40.620
move through

18:40.620 --> 18:41.160
this body

18:41.160 --> 18:41.620
scan

18:41.620 --> 18:42.780
different

18:42.780 --> 18:43.280
thoughts

18:43.280 --> 18:43.960
or emotions

18:43.960 --> 18:44.580
might come

18:44.580 --> 18:45.100
up around

18:45.100 --> 18:45.460
different

18:45.460 --> 18:45.820
parts

18:45.820 --> 18:46.100
of the

18:46.100 --> 18:46.440
body

18:46.440 --> 18:47.680
and

18:47.680 --> 18:48.240
working

18:48.240 --> 18:48.640
with

18:48.640 --> 18:49.160
whatever

18:49.160 --> 18:49.600
comes

18:49.600 --> 18:49.880
up

18:49.880 --> 18:50.800
with as

18:50.800 --> 18:51.200
much

18:51.200 --> 18:52.160
gentleness

18:52.160 --> 18:53.000
and

18:53.000 --> 18:53.600
curiosity

18:53.600 --> 18:54.260
as we

18:54.260 --> 18:54.680
can,

18:54.680 --> 18:56.060
not

18:56.060 --> 18:56.380
needing

18:56.380 --> 18:56.940
to push

18:56.940 --> 18:57.540
anything

18:57.540 --> 18:58.080
away.

18:58.080 --> 18:59.940
Just

18:59.940 --> 19:00.260
having

19:00.260 --> 19:00.440
an

19:00.440 --> 19:00.840
awareness

19:00.840 --> 19:01.640
that

19:01.640 --> 19:01.880
the

19:01.880 --> 19:02.220
emotion

19:02.220 --> 19:02.480
is

19:02.480 --> 19:02.920
present

19:02.920 --> 19:04.300
and

19:04.300 --> 19:04.700
as best

19:04.700 --> 19:05.000
as we

19:05.000 --> 19:05.240
can

19:05.240 --> 19:05.780
simply

19:05.780 --> 19:06.340
allowing

19:06.340 --> 19:06.720
that

19:06.720 --> 19:06.980
to

19:06.980 --> 19:07.260
be.

19:07.260 --> 19:13.100
And

19:13.100 --> 19:13.300
now

19:13.300 --> 19:13.700
bringing

19:13.700 --> 19:14.300
attention

19:14.300 --> 19:15.020
into

19:15.020 --> 19:15.640
the

19:15.640 --> 19:15.980
upper

19:15.980 --> 19:16.340
right

19:16.340 --> 19:16.780
leg

19:16.780 --> 19:17.460
between

19:17.460 --> 19:17.700
the

19:17.700 --> 19:17.900
knee

19:17.900 --> 19:18.100
and

19:18.100 --> 19:18.240
the

19:18.240 --> 19:18.500
hip.

19:18.500 --> 19:23.680
There

19:23.680 --> 19:23.840
might

19:23.840 --> 19:24.140
be a

19:24.140 --> 19:24.560
sensation

19:24.560 --> 19:24.980
of

19:24.980 --> 19:25.560
contact

19:25.560 --> 19:26.060
in the

19:26.060 --> 19:26.320
back

19:26.320 --> 19:26.620
of the

19:26.620 --> 19:26.820
right

19:26.820 --> 19:27.060
upper

19:27.060 --> 19:27.380
leg.

19:27.380 --> 19:31.580
There

19:31.580 --> 19:31.760
might

19:31.760 --> 19:32.000
be

19:32.000 --> 19:32.260
a

19:32.260 --> 19:32.700
sensation

19:32.700 --> 19:33.040
of

19:33.040 --> 19:33.460
clothing

19:33.460 --> 19:33.940
against

19:33.940 --> 19:34.180
the

19:34.180 --> 19:34.540
skin

19:34.540 --> 19:37.560
or

19:37.560 --> 19:37.740
a

19:37.740 --> 19:37.980
sense

19:37.980 --> 19:38.140
of

19:38.140 --> 19:38.320
these

19:38.320 --> 19:38.660
big

19:38.660 --> 19:39.020
muscle

19:39.020 --> 19:39.500
groups

19:39.500 --> 19:39.780
in

19:39.780 --> 19:39.960
the

19:39.960 --> 19:40.380
thigh.

19:40.380 --> 19:49.220
And

19:49.220 --> 19:49.500
then

19:49.500 --> 19:50.420
moving

19:50.420 --> 19:50.860
awareness

19:50.860 --> 19:51.300
to

19:51.300 --> 19:51.560
the

19:51.560 --> 19:51.780
right

19:51.780 --> 19:52.180
hip

19:52.180 --> 19:56.060
and

19:56.060 --> 19:56.700
buttocks.

19:56.700 --> 20:02.240
You

20:02.240 --> 20:02.440
may

20:02.440 --> 20:02.600
be

20:02.600 --> 20:02.980
aware

20:02.980 --> 20:03.260
of

20:03.260 --> 20:03.520
the

20:03.520 --> 20:04.180
sensations

20:04.180 --> 20:04.740
of

20:04.740 --> 20:05.120
sitting

20:05.120 --> 20:05.380
or

20:05.380 --> 20:05.840
lying

20:05.840 --> 20:06.260
on

20:06.260 --> 20:06.360
the

20:06.360 --> 20:06.620
right

20:06.620 --> 20:07.300
hip

20:07.300 --> 20:07.460
and

20:07.460 --> 20:07.960
buttocks

20:07.960 --> 20:13.200
and

20:13.200 --> 20:13.360
then

20:13.360 --> 20:13.800
bringing

20:13.800 --> 20:14.640
awareness

20:14.640 --> 20:15.500
from

20:15.500 --> 20:15.680
the

20:15.680 --> 20:16.040
top

20:16.040 --> 20:16.200
of

20:16.200 --> 20:16.320
the

20:16.320 --> 20:16.540
right

20:16.540 --> 20:16.840
hip

20:16.840 --> 20:17.280
all

20:17.280 --> 20:17.460
the

20:17.460 --> 20:17.640
way

20:17.640 --> 20:18.100
down

20:18.100 --> 20:18.420
the

20:18.420 --> 20:18.820
leg

20:18.820 --> 20:19.960
to

20:19.960 --> 20:20.140
the

20:20.140 --> 20:20.400
feet

20:20.400 --> 20:20.560
and

20:20.560 --> 20:20.700
the

20:20.700 --> 20:21.160
toes

20:21.160 --> 20:22.620
and

20:22.620 --> 20:23.000
holding

20:23.000 --> 20:23.180
in

20:23.180 --> 20:23.540
awareness

20:23.540 --> 20:23.820
the

20:23.820 --> 20:24.400
entire

20:24.400 --> 20:24.760
right

20:24.760 --> 20:25.100
leg.

20:34.180 --> 20:40.320
And

20:40.320 --> 20:40.500
now

20:40.500 --> 20:40.980
shifting

20:40.980 --> 20:41.260
our

20:41.260 --> 20:41.720
awareness

20:41.720 --> 20:42.440
away

20:42.440 --> 20:42.740
from

20:42.740 --> 20:42.900
the

20:42.900 --> 20:43.120
lower

20:43.120 --> 20:43.560
body

20:43.560 --> 20:44.540
into

20:44.540 --> 20:44.800
the

20:44.800 --> 20:45.120
pelvic

20:45.120 --> 20:45.520
bowl.

20:45.520 --> 20:47.500
This

20:47.500 --> 20:47.800
part

20:47.800 --> 20:48.020
of the

20:48.020 --> 20:48.280
body

20:48.280 --> 20:48.520
that

20:48.520 --> 20:48.900
holds

20:48.900 --> 20:49.080
our

20:49.080 --> 20:49.500
systems

20:49.500 --> 20:49.840
of

20:49.840 --> 20:50.520
reproduction

20:50.520 --> 20:51.940
and

20:51.940 --> 20:52.540
elimination.

20:52.540 --> 20:55.560
Bringing

20:55.560 --> 20:55.860
our

20:55.860 --> 20:56.300
awareness

20:56.300 --> 20:56.820
to this

20:56.820 --> 20:57.060
part

20:57.060 --> 20:57.260
of the

20:57.260 --> 20:57.640
body

20:57.640 --> 21:02.100
and

21:02.100 --> 21:02.480
perhaps

21:02.480 --> 21:02.740
here

21:02.740 --> 21:03.040
again,

21:03.040 --> 21:03.380
checking

21:03.380 --> 21:03.640
in

21:03.640 --> 21:04.040
noticing

21:04.040 --> 21:04.380
if

21:04.380 --> 21:04.540
the

21:04.540 --> 21:04.780
mind

21:04.780 --> 21:04.960
is

21:04.960 --> 21:05.220
still

21:05.220 --> 21:05.440
with

21:05.440 --> 21:05.580
the

21:05.580 --> 21:05.820
body

21:05.820 --> 21:06.220
scan

21:06.220 --> 21:07.220
or

21:07.220 --> 21:07.360
if

21:07.360 --> 21:07.540
you've

21:07.540 --> 21:07.760
gone

21:07.760 --> 21:08.100
into

21:08.100 --> 21:08.680
future

21:08.680 --> 21:09.160
thinking

21:09.160 --> 21:09.660
or

21:09.660 --> 21:10.060
past

21:10.060 --> 21:10.660
thoughts.

21:10.660 --> 21:12.340
No

21:12.340 --> 21:12.620
need

21:12.620 --> 21:12.760
to

21:12.760 --> 21:12.920
give

21:12.920 --> 21:13.220
yourself

21:13.220 --> 21:13.400
a

21:13.400 --> 21:13.580
hard

21:13.580 --> 21:14.060
time

21:14.060 --> 21:14.860
but

21:14.860 --> 21:15.180
just

21:15.180 --> 21:15.640
gently

21:15.640 --> 21:16.240
firmly

21:16.240 --> 21:17.140
coming

21:17.140 --> 21:17.540
right

21:17.540 --> 21:17.900
back

21:17.900 --> 21:18.140
to

21:18.140 --> 21:18.280
the

21:18.280 --> 21:18.520
body

21:18.520 --> 21:18.960
scan

21:18.960 --> 21:19.880
and

21:19.880 --> 21:20.060
the

21:20.060 --> 21:20.540
direct

21:20.540 --> 21:21.140
experience

21:21.140 --> 21:21.460
of

21:21.460 --> 21:21.620
the

21:21.620 --> 21:21.920
body

21:21.920 --> 21:22.160
in

21:22.160 --> 21:22.380
this

21:22.380 --> 21:22.740
moment.

21:22.740 --> 21:27.240
And

21:27.240 --> 21:27.520
we

21:27.520 --> 21:27.780
will

21:27.780 --> 21:28.040
now

21:28.040 --> 21:28.300
bring

21:28.300 --> 21:28.480
our

21:28.480 --> 21:29.020
awareness

21:29.020 --> 21:30.000
up

21:30.000 --> 21:30.340
into

21:30.340 --> 21:30.580
the

21:30.580 --> 21:30.800
lower

21:30.800 --> 21:31.320
back,

21:31.320 --> 21:35.560
noticing

21:35.560 --> 21:36.000
the

21:36.000 --> 21:36.540
sacrum

21:36.540 --> 21:37.060
the

21:37.060 --> 21:37.480
lumbar

21:37.480 --> 21:38.000
spine

21:38.000 --> 21:39.200
the

21:39.200 --> 21:39.640
muscles

21:39.640 --> 21:40.140
here.

21:40.140 --> 21:48.320
And

21:48.320 --> 21:48.600
if

21:48.600 --> 21:49.480
there's

21:49.480 --> 21:49.660
some

21:49.660 --> 21:50.120
tension

21:50.120 --> 21:50.540
or

21:50.540 --> 21:51.240
tightness

21:51.240 --> 21:52.240
can we

21:52.240 --> 21:52.700
allow that

21:52.700 --> 21:53.000
to be

21:53.000 --> 21:53.380
known

21:53.380 --> 21:55.200
in

21:55.200 --> 21:55.360
our

21:55.360 --> 21:55.920
awareness

21:55.920 --> 21:57.460
without

21:57.460 --> 21:58.140
resisting

21:58.140 --> 22:00.220
or

22:00.220 --> 22:00.420
needing

22:00.420 --> 22:00.780
it to

22:00.780 --> 22:00.960
be

22:00.960 --> 22:01.240
any

22:01.240 --> 22:01.580
different

22:01.580 --> 22:01.820
than

22:01.820 --> 22:01.940
it

22:01.940 --> 22:02.920
is?

22:02.920 --> 22:09.700
Moving

22:09.700 --> 22:10.340
awareness

22:10.340 --> 22:11.240
up

22:11.240 --> 22:11.580
now

22:11.580 --> 22:11.860
to

22:11.860 --> 22:12.260
include

22:12.260 --> 22:12.460
the

22:12.460 --> 22:12.680
mid

22:12.680 --> 22:13.100
back.

22:13.100 --> 22:21.140
You

22:21.140 --> 22:21.340
might

22:21.340 --> 22:21.620
notice

22:21.620 --> 22:21.860
some

22:21.860 --> 22:22.160
gentle

22:22.160 --> 22:22.680
movement

22:22.680 --> 22:23.360
of the

22:23.360 --> 22:23.860
ribcage

22:23.860 --> 22:24.080
in the

22:24.080 --> 22:24.340
back

22:24.340 --> 22:24.680
as the

22:24.680 --> 22:24.920
breath

22:24.920 --> 22:25.280
comes

22:25.280 --> 22:25.540
in and

22:25.540 --> 22:25.820
out.

22:25.820 --> 22:30.360
The

22:30.360 --> 22:30.820
connection

22:30.820 --> 22:31.340
point

22:31.340 --> 22:31.760
where

22:31.760 --> 22:32.620
the

22:32.620 --> 22:32.920
skin

22:32.920 --> 22:33.140
here

22:33.140 --> 22:33.340
might

22:33.340 --> 22:33.520
be

22:33.520 --> 22:33.840
resting

22:33.840 --> 22:34.100
on

22:34.100 --> 22:34.660
something.

22:34.660 --> 22:40.720
Noticing

22:40.720 --> 22:41.120
the

22:41.120 --> 22:41.540
spinal

22:41.540 --> 22:41.900
cord

22:41.900 --> 22:42.180
down

22:42.180 --> 22:42.360
the

22:42.360 --> 22:42.580
middle

22:42.580 --> 22:42.980
as we

22:42.980 --> 22:43.240
now

22:43.240 --> 22:43.720
include

22:43.720 --> 22:43.980
the

22:43.980 --> 22:44.260
upper

22:44.260 --> 22:44.620
back

22:44.620 --> 22:44.780
in

22:44.780 --> 22:44.960
our

22:44.960 --> 22:45.560
awareness,

22:54.320 --> 22:54.340
and holding

22:54.340 --> 22:54.660
the

22:54.660 --> 22:55.600
entire

22:55.600 --> 22:56.040
back

22:56.040 --> 22:56.440
now

22:56.440 --> 22:58.200
in

22:58.200 --> 22:58.700
curious

22:58.700 --> 22:59.360
awareness.

22:59.360 --> 23:06.520
Muscles

23:06.520 --> 23:08.080
the bones

23:08.080 --> 23:08.520
of the

23:08.520 --> 23:09.160
ribcage

23:09.160 --> 23:09.460
and the

23:09.460 --> 23:09.980
spine

23:09.980 --> 23:10.820
the

23:10.820 --> 23:11.300
skin

23:13.560 --> 23:13.580
letting

23:13.580 --> 23:13.800
the

23:13.800 --> 23:14.400
entirety

23:14.400 --> 23:14.860
of the

23:14.860 --> 23:15.180
back

23:15.180 --> 23:15.780
be known

23:15.780 --> 23:16.040
in

23:16.040 --> 23:16.460
awareness

23:16.460 --> 23:16.940
in this

23:16.940 --> 23:17.340
moment.

23:17.340 --> 23:27.220
And then

23:27.220 --> 23:27.580
moving

23:27.580 --> 23:28.060
awareness

23:28.060 --> 23:28.640
to the

23:28.640 --> 23:28.920
front

23:28.920 --> 23:29.200
of the

23:29.200 --> 23:29.540
body

23:29.540 --> 23:31.200
and

23:31.200 --> 23:31.660
resting

23:31.660 --> 23:32.020
on the

23:32.020 --> 23:32.580
abdomen

23:32.580 --> 23:40.620
noticing

23:40.620 --> 23:41.140
whatever

23:41.140 --> 23:41.780
sensations

23:41.780 --> 23:42.560
are most

23:42.560 --> 23:43.060
prominent

23:43.060 --> 23:43.560
here

23:43.560 --> 23:44.120
now.

23:44.120 --> 23:49.760
his part

23:49.760 --> 23:49.980
of the

23:49.980 --> 23:50.460
body that

23:50.460 --> 23:51.100
holds so

23:51.100 --> 23:51.740
many vital

23:51.740 --> 23:52.400
organs,

23:52.400 --> 23:58.040
is there

23:58.040 --> 23:58.540
a sense

23:58.540 --> 23:58.920
of

23:58.920 --> 23:59.420
emptiness

23:59.420 --> 24:00.140
or

24:00.140 --> 24:01.040
fullness?

24:01.040 --> 24:05.900
Movement

24:05.900 --> 24:06.480
or

24:06.480 --> 24:07.260
stillness?

24:07.260 --> 24:16.740
And when

24:16.740 --> 24:17.120
you're ready,

24:17.120 --> 24:17.780
letting go

24:17.780 --> 24:18.540
of awareness

24:18.540 --> 24:19.160
of the

24:19.160 --> 24:19.580
abdomen,

24:19.580 --> 24:20.600
moving

24:20.600 --> 24:21.080
awareness

24:21.080 --> 24:21.660
up to

24:21.660 --> 24:22.080
the

24:22.400 --> 24:23.400
rest

24:23.400 --> 24:23.720
of the

24:23.720 --> 24:24.100
torso

24:24.100 --> 24:24.700
in the

24:24.700 --> 24:25.100
front,

24:25.100 --> 24:27.360
noticing

24:27.360 --> 24:28.100
the

24:28.100 --> 24:28.760
breasts,

24:28.760 --> 24:32.620
and

24:32.620 --> 24:32.800
then

24:32.800 --> 24:33.220
underneath

24:33.220 --> 24:33.660
that

24:33.660 --> 24:35.220
the

24:35.220 --> 24:36.080
ribcage.

24:36.080 --> 24:46.540
And

24:46.540 --> 24:46.920
underneath

24:46.920 --> 24:47.680
that

24:47.680 --> 24:48.100
noticing

24:48.100 --> 24:48.460
the

24:48.460 --> 24:48.980
lungs

24:48.980 --> 25:01.260
and

25:01.260 --> 25:01.560
deeper

25:01.560 --> 25:01.940
still

25:01.940 --> 25:02.400
noticing

25:02.400 --> 25:02.660
the

25:02.660 --> 25:02.940
heart,

25:02.940 --> 25:03.480
the

25:03.480 --> 25:03.720
heart

25:03.720 --> 25:04.180
space,

25:04.180 --> 25:04.380
if

25:04.380 --> 25:04.600
there's

25:04.600 --> 25:04.860
any

25:04.860 --> 25:05.500
sensations

25:05.500 --> 25:06.060
here.

25:06.060 --> 25:23.400
And

25:23.400 --> 25:23.540
then

25:23.540 --> 25:23.840
moving

25:23.840 --> 25:24.320
awareness

25:24.320 --> 25:24.760
when you're

25:24.760 --> 25:25.060
ready

25:25.060 --> 25:26.340
into

25:26.340 --> 25:26.920
the

25:26.920 --> 25:27.140
left

25:27.140 --> 25:27.640
shoulder

25:27.640 --> 25:28.600
down

25:28.600 --> 25:28.800
the

25:28.800 --> 25:29.060
left

25:29.060 --> 25:29.560
arm

25:29.560 --> 25:30.500
until

25:30.500 --> 25:30.880
you reach

25:30.880 --> 25:31.040
the

25:31.040 --> 25:31.280
hand

25:31.280 --> 25:31.540
and the

25:31.540 --> 25:31.880
fingers

25:31.880 --> 25:33.180
and then

25:33.180 --> 25:33.620
resting

25:33.620 --> 25:34.080
awareness

25:34.080 --> 25:34.560
here

25:34.560 --> 25:34.980
in the

25:34.980 --> 25:35.240
left

25:35.240 --> 25:35.680
hand.

25:35.680 --> 25:42.620
You may

25:42.620 --> 25:43.140
notice the

25:43.140 --> 25:43.760
feel of

25:43.760 --> 25:44.560
air against

25:44.560 --> 25:45.060
the skin

25:45.060 --> 25:45.360
of the

25:45.360 --> 25:45.600
left

25:45.600 --> 25:46.000
hand

25:46.000 --> 25:48.580
and the

25:48.580 --> 25:49.160
contact

25:49.160 --> 25:49.780
point

25:49.780 --> 25:50.140
where the

25:50.140 --> 25:50.500
hand is

25:50.500 --> 25:50.880
resting

25:50.880 --> 25:51.100
on

25:51.100 --> 25:51.560
something.

25:51.560 --> 25:58.120
You might

25:58.120 --> 25:58.740
notice the

25:58.740 --> 25:59.420
feel of

25:59.420 --> 25:59.720
the

25:59.720 --> 26:00.280
muscles

26:00.280 --> 26:01.240
and the

26:01.240 --> 26:01.580
fingers

26:01.580 --> 26:02.060
and the

26:02.060 --> 26:02.560
joints

26:02.560 --> 26:03.260
might be

26:03.260 --> 26:03.680
bent a

26:03.680 --> 26:03.960
tiny

26:03.960 --> 26:04.320
bit.

26:04.320 --> 26:07.300
Noticing

26:07.300 --> 26:07.720
how that

26:07.720 --> 26:08.220
feels.

26:08.220 --> 26:12.840
There

26:12.840 --> 26:13.100
may be

26:13.100 --> 26:13.260
a

26:13.260 --> 26:13.520
sense

26:13.520 --> 26:13.820
of

26:13.820 --> 26:14.860
pulsation

26:14.860 --> 26:15.220
as the

26:15.220 --> 26:15.460
blood

26:15.460 --> 26:15.760
moves

26:15.760 --> 26:15.940
through

26:15.940 --> 26:16.140
the

26:16.140 --> 26:16.360
left

26:16.360 --> 26:16.740
hand.

26:16.740 --> 26:19.760
Being

26:19.760 --> 26:20.340
curious

26:20.340 --> 26:20.620
and

26:20.620 --> 26:21.060
present

26:21.060 --> 26:21.380
to

26:21.380 --> 26:21.840
whatever

26:21.840 --> 26:22.200
is

26:22.200 --> 26:22.420
here

26:22.420 --> 26:22.700
now

26:22.700 --> 26:22.840
in

26:22.840 --> 26:22.980
the

26:22.980 --> 26:23.220
left

26:23.220 --> 26:23.640
hand

26:23.640 --> 26:23.840
and

26:23.840 --> 26:24.340
fingers.

26:24.340 --> 26:35.040
And

26:35.040 --> 26:35.180
then

26:35.180 --> 26:35.420
letting

26:35.420 --> 26:35.780
go

26:35.780 --> 26:36.080
of

26:36.080 --> 26:36.440
awareness

26:36.440 --> 26:36.720
of

26:36.720 --> 26:36.880
the

26:36.880 --> 26:37.120
left

26:37.120 --> 26:37.540
hand

26:37.540 --> 26:38.340
moving

26:38.340 --> 26:38.980
into

26:38.980 --> 26:39.140
the

26:39.140 --> 26:39.680
left

26:39.680 --> 26:40.200
wrist.

26:40.200 --> 26:49.100
You

26:49.100 --> 26:49.380
may

26:49.380 --> 26:49.960
feel

26:49.960 --> 26:50.680
blood

26:50.680 --> 26:51.700
coursing

26:51.700 --> 26:51.980
through

26:51.980 --> 26:52.240
this

26:52.240 --> 26:52.460
part

26:52.460 --> 26:52.560
of

26:52.560 --> 26:52.660
the

26:52.660 --> 26:53.060
body.

26:53.060 --> 26:59.200
There

26:59.200 --> 26:59.400
may

26:59.400 --> 26:59.580
be

26:59.580 --> 26:59.840
a

26:59.840 --> 27:00.080
sense

27:00.080 --> 27:00.260
of

27:00.260 --> 27:00.440
the

27:00.440 --> 27:00.640
little

27:00.640 --> 27:01.140
bones

27:01.140 --> 27:01.340
in

27:01.340 --> 27:01.480
the

27:01.480 --> 27:01.760
left

27:01.760 --> 27:02.280
wrist.

27:02.280 --> 27:10.960
And

27:10.960 --> 27:11.100
then

27:11.100 --> 27:11.420
moving

27:11.420 --> 27:11.860
into

27:11.860 --> 27:12.380
the

27:12.380 --> 27:13.060
left

27:13.060 --> 27:13.780
forearm

27:13.780 --> 27:14.100
in

27:14.100 --> 27:14.360
between

27:14.360 --> 27:14.580
the

27:14.580 --> 27:14.840
wrist

27:14.840 --> 27:15.020
and

27:15.020 --> 27:15.140
the

27:15.140 --> 27:15.500
elbow,

27:15.500 --> 27:23.080
noticing

27:23.080 --> 27:23.660
the

27:23.660 --> 27:24.040
muscles

27:24.040 --> 27:24.500
here,

27:24.500 --> 27:25.580
the

27:25.580 --> 27:26.060
skin,

27:26.060 --> 27:33.500
and

27:33.500 --> 27:33.760
then

27:33.760 --> 27:34.440
bringing

27:34.440 --> 27:34.860
awareness

27:34.860 --> 27:35.160
into

27:35.160 --> 27:35.380
the

27:35.380 --> 27:35.680
left

27:35.680 --> 27:36.180
elbow.

27:43.080 --> 27:43.420
Curious

27:43.420 --> 27:43.800
about

27:43.800 --> 27:44.260
what's

27:44.260 --> 27:44.680
present

27:44.680 --> 27:45.040
here

27:45.040 --> 27:45.240
for

27:45.240 --> 27:45.480
this

27:45.480 --> 27:45.840
left

27:45.840 --> 27:46.200
elbow

27:46.200 --> 27:46.620
joint,

27:46.620 --> 27:54.140
and

27:54.140 --> 27:54.420
then

27:54.420 --> 27:54.980
noticing

27:54.980 --> 27:55.240
the

27:55.240 --> 27:55.520
left

27:55.520 --> 27:55.880
upper

27:55.880 --> 27:56.360
arm

27:56.360 --> 27:58.340
between

27:58.340 --> 27:58.540
the

27:58.540 --> 27:58.780
elbow

27:58.780 --> 27:58.960
and

27:58.960 --> 27:59.100
the

27:59.100 --> 27:59.440
shoulder.

27:59.440 --> 28:08.700
Noticing

28:08.700 --> 28:09.060
if

28:09.060 --> 28:09.260
there's

28:09.260 --> 28:09.500
any

28:09.500 --> 28:10.080
sensation

28:10.080 --> 28:10.480
in

28:10.480 --> 28:11.200
the

28:11.200 --> 28:11.680
bicep

28:11.680 --> 28:12.340
muscles,

28:12.340 --> 28:16.180
in

28:16.180 --> 28:16.320
the

28:16.320 --> 28:17.040
triceps,

28:17.040 --> 28:22.980
and

28:22.980 --> 28:23.380
perhaps

28:23.380 --> 28:23.700
here

28:23.700 --> 28:24.100
again

28:24.100 --> 28:24.620
checking

28:24.620 --> 28:24.940
in

28:24.940 --> 28:25.140
and

28:25.140 --> 28:25.640
noticing

28:25.640 --> 28:25.900
where

28:25.900 --> 28:26.080
the

28:26.080 --> 28:26.360
mind

28:26.360 --> 28:26.800
is.

28:26.800 --> 28:32.740
And

28:32.740 --> 28:32.900
if

28:32.900 --> 28:33.020
you

28:33.020 --> 28:33.240
need

28:33.240 --> 28:33.420
to,

28:33.420 --> 28:33.900
choosing

28:33.900 --> 28:34.200
to

28:34.200 --> 28:34.460
come

28:34.460 --> 28:34.780
right

28:34.780 --> 28:35.100
back

28:35.100 --> 28:35.280
to

28:35.280 --> 28:35.400
the

28:35.400 --> 28:35.680
body

28:35.680 --> 28:36.120
scan

28:36.120 --> 28:36.480
if

28:36.480 --> 28:36.580
the

28:36.580 --> 28:36.840
mind

28:36.840 --> 28:37.040
is

28:37.040 --> 28:37.340
somewhere

28:37.340 --> 28:37.780
else

28:37.780 --> 28:41.780
and

28:41.780 --> 28:42.200
remembering

28:42.200 --> 28:42.620
that

28:42.620 --> 28:43.040
this

28:43.040 --> 28:43.540
is a

28:43.540 --> 28:43.880
practice

28:43.880 --> 28:44.240
of a

28:44.240 --> 28:44.580
thousand

28:44.580 --> 28:44.920
new

28:44.920 --> 28:45.400
beginnings.

28:45.400 --> 28:46.660
And

28:46.660 --> 28:46.800
as

28:46.800 --> 28:47.080
many

28:47.080 --> 28:47.600
times

28:47.600 --> 28:47.780
as

28:47.780 --> 28:47.940
we

28:47.940 --> 28:48.320
bring

28:48.320 --> 28:48.580
the

28:48.580 --> 28:48.860
mind

28:48.860 --> 28:49.280
back

28:49.280 --> 28:49.660
it's

28:49.660 --> 28:49.980
just

28:49.980 --> 28:50.500
fine.

28:50.500 --> 28:52.000
Each

28:52.000 --> 28:52.320
time

28:52.320 --> 28:52.500
we

28:52.500 --> 28:52.720
know

28:52.720 --> 28:52.940
we're

28:52.940 --> 28:53.380
gone

28:53.380 --> 28:54.440
we're

28:54.440 --> 28:54.820
back.

28:54.820 --> 28:58.140
And

28:58.140 --> 28:58.260
so

28:58.260 --> 28:58.700
choosing

28:58.700 --> 28:59.180
now

28:59.180 --> 28:59.660
to

28:59.660 --> 28:59.880
bring

28:59.880 --> 29:00.300
awareness

29:00.300 --> 29:00.880
into

29:00.880 --> 29:01.160
the

29:01.160 --> 29:01.480
left

29:01.480 --> 29:02.160
shoulder,

29:02.160 --> 29:08.220
curious

29:08.220 --> 29:08.700
about

29:08.700 --> 29:09.060
whatever

29:09.060 --> 29:09.420
is

29:09.420 --> 29:09.840
present

29:09.840 --> 29:10.360
here

29:10.360 --> 29:15.100
not

29:15.100 --> 29:15.300
a

29:15.300 --> 29:15.600
thought

29:15.600 --> 29:15.960
about

29:15.960 --> 29:16.220
the

29:16.220 --> 29:16.580
shoulder

29:16.580 --> 29:16.980
but

29:16.980 --> 29:17.220
the

29:17.220 --> 29:17.680
direct

29:17.680 --> 29:18.360
physical

29:18.360 --> 29:19.000
feel

29:19.000 --> 29:19.280
in

29:19.280 --> 29:19.540
this

29:19.540 --> 29:19.920
moment.

29:19.920 --> 29:28.480
And

29:28.480 --> 29:28.620
then

29:28.620 --> 29:29.020
moving

29:29.020 --> 29:29.820
awareness

29:29.820 --> 29:31.520
across

29:31.520 --> 29:31.800
to

29:31.800 --> 29:31.980
the

29:31.980 --> 29:32.220
right

29:32.220 --> 29:32.760
shoulder

29:32.760 --> 29:34.420
and

29:34.420 --> 29:34.640
down

29:34.640 --> 29:34.800
the

29:34.800 --> 29:35.000
right

29:35.000 --> 29:35.420
arm

29:35.420 --> 29:36.400
into

29:36.400 --> 29:36.640
the

29:36.640 --> 29:36.920
right

29:36.920 --> 29:37.560
hand,

29:37.560 --> 29:43.640
curious

29:43.640 --> 29:44.160
about

29:44.160 --> 29:44.500
what

29:44.500 --> 29:44.680
is

29:44.680 --> 29:45.120
present

29:45.120 --> 29:45.480
here

29:45.480 --> 29:45.900
now

29:45.900 --> 29:46.800
in

29:46.800 --> 29:46.960
the

29:46.960 --> 29:47.160
right

29:47.160 --> 29:47.500
hand

29:47.500 --> 29:47.680
and

29:47.680 --> 29:48.180
fingers.

29:48.180 --> 30:00.260
Again

30:00.260 --> 30:00.460
you

30:00.460 --> 30:00.640
might

30:00.640 --> 30:00.940
notice

30:00.940 --> 30:01.240
the

30:01.240 --> 30:02.160
connection

30:02.160 --> 30:02.740
point

30:02.740 --> 30:04.400
where

30:04.400 --> 30:04.520
the

30:04.520 --> 30:04.740
hand

30:04.740 --> 30:04.920
is

30:04.920 --> 30:05.240
resting

30:05.240 --> 30:05.460
on

30:05.460 --> 30:05.880
something.

30:05.880 --> 30:11.400
You

30:11.400 --> 30:11.580
might

30:11.580 --> 30:11.880
notice

30:11.880 --> 30:12.080
how

30:12.080 --> 30:12.280
the

30:12.280 --> 30:12.640
air

30:12.640 --> 30:13.040
feels

30:13.040 --> 30:13.400
touching

30:13.400 --> 30:13.820
the

30:13.820 --> 30:14.080
skin

30:14.080 --> 30:14.240
of

30:14.240 --> 30:14.380
the

30:14.380 --> 30:14.580
right

30:14.580 --> 30:14.940
hand,

30:14.940 --> 30:24.740
curious

30:24.740 --> 30:25.180
about

30:25.180 --> 30:25.780
the

30:25.780 --> 30:26.220
muscles

30:26.220 --> 30:26.740
in

30:26.740 --> 30:27.020
the

30:27.020 --> 30:27.680
fingers

30:27.680 --> 30:28.340
on

30:28.340 --> 30:28.460
the

30:28.460 --> 30:28.780
right

30:28.780 --> 30:30.820
and

30:30.820 --> 30:31.000
the

30:31.000 --> 30:31.520
joints

30:31.520 --> 30:36.020
and

30:36.020 --> 30:36.180
how

30:36.180 --> 30:36.340
they

30:36.340 --> 30:36.540
might

30:36.540 --> 30:36.720
be

30:36.720 --> 30:37.020
bent

30:37.020 --> 30:37.220
a

30:37.220 --> 30:37.620
tiny

30:37.620 --> 30:38.060
bit.

30:38.060 --> 30:39.880
And

30:39.880 --> 30:40.120
that's

30:40.120 --> 30:40.280
the

30:40.280 --> 30:40.640
body

30:40.640 --> 30:41.100
finding

30:41.100 --> 30:41.420
its

30:41.420 --> 30:41.820
own

30:41.820 --> 30:42.300
position

30:42.300 --> 30:42.580
of

30:42.580 --> 30:43.080
maximal

30:43.080 --> 30:43.820
comfort,

30:43.820 --> 30:47.860
feeling

30:47.860 --> 30:48.160
into

30:48.160 --> 30:48.620
whatever

30:48.620 --> 30:49.000
is

30:49.000 --> 30:49.460
present

30:49.460 --> 30:49.700
in

30:49.700 --> 30:49.840
the

30:49.840 --> 30:50.180
right

30:50.180 --> 30:50.660
hand

30:50.660 --> 30:50.900
and

30:50.900 --> 30:51.400
fingers,

30:51.400 --> 30:52.520
moment

30:52.520 --> 30:52.780
to

30:52.780 --> 30:53.120
moment.

30:53.120 --> 31:04.040
And

31:04.040 --> 31:04.480
whatever

31:04.480 --> 31:05.000
you're

31:05.000 --> 31:06.040
noticing,

31:06.040 --> 31:06.740
letting

31:06.740 --> 31:06.980
it

31:06.980 --> 31:07.340
be

31:07.340 --> 31:08.600
exactly

31:08.600 --> 31:09.180
as

31:09.180 --> 31:09.320
it

31:09.320 --> 31:09.680
is.

31:09.680 --> 31:14.480
Moving

31:14.480 --> 31:15.100
awareness

31:15.100 --> 31:16.020
now

31:16.020 --> 31:16.260
into

31:16.260 --> 31:16.460
the

31:16.460 --> 31:16.660
right

31:16.660 --> 31:17.180
wrist.

31:17.180 --> 31:26.480
And

31:26.480 --> 31:26.620
then

31:26.620 --> 31:26.780
the

31:26.780 --> 31:27.000
right

31:27.000 --> 31:27.560
forearm

31:27.560 --> 31:28.520
in

31:28.520 --> 31:28.760
between

31:28.760 --> 31:28.960
the

31:28.960 --> 31:29.260
wrist

31:29.260 --> 31:29.440
and

31:29.440 --> 31:29.540
the

31:29.540 --> 31:29.920
elbow,

31:29.920 --> 31:36.220
curious

31:36.220 --> 31:36.700
about

31:36.700 --> 31:37.120
any

31:37.120 --> 31:37.680
sensations

31:37.680 --> 31:38.040
that

31:38.040 --> 31:38.220
might

31:38.220 --> 31:38.400
be

31:38.400 --> 31:38.740
present

31:38.740 --> 31:39.040
here

31:39.040 --> 31:39.440
now

31:39.440 --> 31:40.960
in

31:40.960 --> 31:41.080
the

31:41.080 --> 31:41.280
right

31:41.280 --> 31:41.840
forearm.

31:41.840 --> 31:55.420
And

31:55.420 --> 31:55.580
now

31:55.580 --> 31:55.900
moving

31:55.900 --> 31:56.120
to

31:56.120 --> 31:56.260
the

31:56.260 --> 31:56.460
right

31:56.460 --> 31:56.920
elbow,

31:56.920 --> 32:01.740
fully

32:01.740 --> 32:02.320
present

32:02.320 --> 32:02.740
here

32:02.740 --> 32:03.020
with

32:03.020 --> 32:03.400
whatever

32:03.400 --> 32:04.200
sensations

32:04.200 --> 32:06.880
are

32:06.880 --> 32:07.400
arising

32:07.400 --> 32:07.820
moment

32:07.820 --> 32:08.040
to

32:08.040 --> 32:08.320
moment

32:08.320 --> 32:08.640
in

32:08.640 --> 32:08.780
the

32:08.780 --> 32:08.960
right

32:08.960 --> 32:09.320
elbow.

32:09.320 --> 32:17.780
And

32:17.780 --> 32:17.940
now

32:17.940 --> 32:18.360
moving

32:18.360 --> 32:18.700
to

32:18.700 --> 32:18.840
the

32:18.840 --> 32:19.040
right

32:19.040 --> 32:19.360
upper

32:19.360 --> 32:19.860
arm,

32:19.860 --> 32:23.440
curious

32:23.440 --> 32:23.980
about

32:23.980 --> 32:24.400
any

32:24.400 --> 32:24.960
sensation

32:24.960 --> 32:25.480
present

32:25.480 --> 32:25.940
here

32:25.940 --> 32:27.220
in the

32:27.220 --> 32:27.680
bicep

32:27.680 --> 32:28.300
muscles

32:28.300 --> 32:30.020
and the

32:30.020 --> 32:30.680
triceps,

32:37.920 --> 32:38.080
and then

32:38.080 --> 32:38.420
moving

32:38.420 --> 32:39.140
awareness

32:39.140 --> 32:39.500
into

32:39.500 --> 32:39.680
the

32:39.680 --> 32:39.900
right

32:39.900 --> 32:40.420
shoulder.

32:40.420 --> 32:58.000
Curious about whatever is here in this right shoulder joint.

32:58.000 --> 33:08.340
And then moving awareness up into the neck

33:08.340 --> 33:10.720
and resting on the back of the neck.

33:15.920 --> 33:19.340
Curious about any sensations here in these muscles.

33:24.020 --> 33:25.260
Breathing and noticing.

33:28.000 --> 33:31.000
And sometimes this is an area of tension or tightness.

33:32.500 --> 33:37.000
Meeting whatever is present with curious awareness, letting it be.

33:49.740 --> 33:52.260
Moving awareness to the front of the neck.

33:52.260 --> 33:59.300
And the inside of the neck.

34:01.260 --> 34:04.760
Is there a sense of moisture or dryness?

34:04.760 --> 34:15.020
Maybe movement of air moving through or possibly swallowing.

34:18.420 --> 34:23.300
Feeling fully present to what sensations are here now in the neck.

34:34.760 --> 34:39.220
And when you're ready, moving awareness once again up to the face.

34:39.760 --> 34:41.760
Noticing the face at rest.

34:46.840 --> 34:54.180
Noticing how the face feels, the facial expression in this moment from the inside out.

34:54.180 --> 35:01.440
Noticing if there's any holding on.

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Maybe specifically in those muscles around the jaw.

35:10.180 --> 35:12.360
Noticing the mouth.

35:13.500 --> 35:14.660
The lips.

35:15.340 --> 35:17.200
Are the lips touching each other?

35:19.200 --> 35:22.200
The feel of the inside of the mouth.

35:23.200 --> 35:25.580
Is there moisture or dryness?

35:30.200 --> 35:32.540
Noticing the cheeks.

35:34.620 --> 35:38.000
The feel of air touching the skin of the face.

35:46.000 --> 35:47.100
Noticing the nose.

35:48.000 --> 35:51.880
And the feel of air as it enters the body here through the face.

35:54.580 --> 35:56.120
And then leaves the body.

35:57.400 --> 35:58.860
Also through the nostrils.

35:58.860 --> 36:07.580
Noticing the sensation in the eyes.

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The feel of the eyeballs.

36:23.540 --> 36:24.700
The eyelids.

36:28.860 --> 36:31.580
And that perfect connection between the two.

36:38.460 --> 36:42.460
And now in this moment, noticing sensation in the forehead.

36:47.460 --> 36:48.580
And the temples.

36:58.860 --> 37:01.520
Noticing the ears.

37:02.600 --> 37:05.180
There's any sensation in the outer ear.

37:11.180 --> 37:12.760
Or the ear canals.

37:21.060 --> 37:22.820
Noticing the eardrums.

37:23.960 --> 37:27.220
And sound waves as they bounce off the eardrum.

37:28.860 --> 37:41.540
Noticing the head.

37:45.540 --> 37:47.860
The scalp.

37:48.660 --> 37:49.520
And the skull.

37:54.460 --> 37:56.340
The feel of the weight of the head.

37:58.860 --> 38:00.300
Being supported.

38:00.500 --> 38:01.720
Always being supported.

38:14.720 --> 38:18.240
Noticing if there's any sense of the brain inside of the head.

38:24.340 --> 38:25.500
Generating thoughts.

38:25.500 --> 38:43.060
Now we've scanned all the individual parts of the body.

38:44.420 --> 38:49.360
But remembering that the body is complete and whole and interconnected.

38:49.360 --> 38:54.360
So feeling into this.

38:54.360 --> 38:56.980
As we feel the head.

38:57.140 --> 38:58.680
The back of the head.

38:58.840 --> 38:59.460
The top.

38:59.640 --> 39:00.980
And the sides of the head.

39:03.680 --> 39:05.140
Connected to the face.

39:07.340 --> 39:12.040
And feeling down into the connection into the neck.

39:12.360 --> 39:13.240
And the throat.

39:13.240 --> 39:15.240
And the shoulders.

39:18.580 --> 39:20.140
And the upper arms.

39:21.340 --> 39:22.780
The elbows.

39:24.160 --> 39:25.240
The lower arms.

39:25.240 --> 39:29.520
And the wrists.

39:29.760 --> 39:30.480
And the hands.

39:32.780 --> 39:34.180
And the fingers.

39:38.180 --> 39:40.620
Feeling into the upper back.

39:40.620 --> 39:44.620
The mid-back.

39:45.620 --> 39:47.040
And the low back.

39:53.620 --> 39:56.040
And coming around to the front.

39:56.180 --> 39:56.960
To the chest.

39:59.760 --> 40:00.940
The abdomen.

40:05.940 --> 40:09.020
Connecting down into the pelvic bowl.

40:09.020 --> 40:11.940
The buttocks.

40:12.740 --> 40:13.640
The hips.

40:18.020 --> 40:19.480
The upper legs.

40:22.020 --> 40:23.380
The knees.

40:26.580 --> 40:28.140
The lower legs.

40:30.020 --> 40:31.300
The ankles.

40:35.020 --> 40:36.000
The feet.

40:36.000 --> 40:39.420
And the toes.

40:49.000 --> 40:53.120
Now bringing attention to the body in its entirety.

41:02.800 --> 41:03.520
The body complete.

41:03.720 --> 41:04.240
Exactly.

41:04.240 --> 41:06.020
As it is in this moment.

41:14.420 --> 41:15.680
Complete exactly.

41:16.360 --> 41:17.400
As you are.

41:17.640 --> 41:18.360
In this moment.

41:18.360 --> 41:18.500
The body.

41:50.920 --> 42:12.340
and perhaps now taking a moment

42:12.340 --> 42:13.900
to congratulate yourself

42:13.900 --> 42:15.640
for taking the time

42:15.640 --> 42:17.060
to see yourself clearly

42:17.060 --> 42:18.880
without judgment

42:18.880 --> 42:21.000
and acknowledging

42:21.000 --> 42:22.700
your essential wholeness.

42:22.700 --> 42:24.980
The fact that you're already

42:24.980 --> 42:26.640
complete in this moment.

42:26.640 --> 42:31.480
And maybe taking a moment

42:31.480 --> 42:32.280
to reflect

42:32.280 --> 42:33.860
that you're always capable

42:33.860 --> 42:35.580
of tapping into this state

42:35.580 --> 42:36.840
now that you're aware

42:36.840 --> 42:38.520
it exists inside of you

42:38.520 --> 42:40.140
and it always will.

42:40.140 --> 42:43.680
It's simply a matter of awareness

42:43.680 --> 42:45.060
and turning inward.

42:45.060 --> 42:56.560
As we come to the end

42:56.560 --> 42:57.460
of this practice

42:57.460 --> 42:59.180
may we come to a place

42:59.180 --> 43:00.520
of self-compassion,

43:00.520 --> 43:03.740
congratulating ourselves

43:03.740 --> 43:04.500
for the time

43:04.500 --> 43:05.140
that we've taken

43:05.140 --> 43:06.060
to be present,

43:06.060 --> 43:08.360
an act of love

43:08.360 --> 43:09.720
rare in our lives

43:09.720 --> 43:10.800
that we take the time

43:10.800 --> 43:12.280
to feel into our own

43:12.280 --> 43:13.560
bodies and minds.

43:13.560 --> 43:16.140
Taking this time

43:16.140 --> 43:16.820
to be present

43:16.820 --> 43:18.400
is a wonderful contribution

43:18.400 --> 43:19.760
to our own health

43:19.760 --> 43:20.780
and well-being.

43:20.780 --> 43:28.100
May we be at peace,

43:28.100 --> 43:30.320
may all beings

43:30.320 --> 43:31.860
be at peace.