WEBVTT 00:00.000 --> 00:08.860 This is a recording for the Mindfulness Tools course at the Center for Mindfulness at UMass 00:08.860 --> 00:15.600 Memorial Health. We are going to do a body scan together. Find a comfortable position for your 00:15.600 --> 00:22.360 body, lying down on your back with your legs stretched out, or sitting in a chair, or on a 00:22.360 --> 00:30.540 cushion, or standing, or in whatever position is comfortable for you right now. You can close 00:30.540 --> 00:38.380 your eyes or keep them open, resting your gaze downward or ahead of you, not looking at anything 00:38.380 --> 00:47.520 in particular. We are going to explore the present moment. Notice the sensation of breath in the body 00:47.520 --> 00:58.020 as the body is still. You may feel it at the nostrils, or maybe inside your throat or airway, 00:59.820 --> 01:08.880 air passing in and out. Or you may notice the motion of your abdomen or chest rising and falling 01:08.880 --> 01:18.320 as each breath begins and ends. No need to change or control your breathing in any way. 01:19.520 --> 01:23.520 Just observe how the body breathes on its own, by itself. 01:29.520 --> 01:36.320 If you'd like, you can rest your hands on your abdomen to feel the rising and falling 01:36.320 --> 01:48.240 as your body breathes. Now let your attention rest wherever you notice the breath. 01:58.080 --> 02:05.680 Now let your attention rest on your left big toe. If you don't have this body part, you can let your 02:05.680 --> 02:15.600 attention rest on a nearby body part. What do you notice at your left big toe? How does it feel in this 02:15.600 --> 02:27.440 moment? If you don't feel anything, that's okay. No need to move it. Just simply be aware that you have a 02:27.440 --> 02:38.320 left big toe. If you have a sock or shoe on, do you feel the sensation of your toe making contact with it? 02:40.480 --> 02:45.680 Or if you don't have anything on your foot, do you feel the air on and around the toe? 02:45.680 --> 03:00.000 Maybe you can feel temperature in your left big toe. What do you notice at your left big toe right now? 03:00.000 --> 03:13.360 If your attention strays from the left big toe, our current object of attention, that's okay. 03:14.960 --> 03:19.120 This is natural, expected, and just what minds do. 03:19.120 --> 03:27.040 When this happens, we notice that the mind has wandered away from our object of attention, 03:28.400 --> 03:31.200 and then we notice when it returns to our object of attention. 03:33.840 --> 03:39.600 We watch the movements and sensations of the mind in the same way that we watch the movements and 03:39.600 --> 03:57.520 sensations of the body. Now let your attention rest on your other toes, one by one, scanning all parts of 03:57.520 --> 04:10.240 your toes. 04:18.880 --> 04:21.040 What sensations do you notice right now? 04:27.520 --> 04:40.960 Can you notice the nails, the tips of your toes, the bottoms, and the tops? 04:43.840 --> 04:45.840 Maybe the spaces in between the toes. 04:45.840 --> 04:58.720 Now let your attention rest on the top of your foot, your left foot. 05:01.040 --> 05:02.800 Do you notice sensations at the skin? 05:04.960 --> 05:06.240 Maybe deep within the foot? 05:15.840 --> 05:17.120 Maybe deep within the foot. 05:19.040 --> 05:21.680 Now let your attention come to the bottom of your foot. 05:24.560 --> 05:26.400 The ball, the heel. 05:28.480 --> 05:32.480 Do you notice the sensation of contact with the floor at any part of the foot? 05:39.840 --> 05:43.840 During any part of our practice, you may notice discomfort. 05:46.320 --> 05:47.120 Or tension. 05:49.200 --> 05:50.560 The mind disliking. 05:53.040 --> 05:54.240 Or maybe pleasantness. 05:56.160 --> 05:57.040 Relaxation. 05:58.960 --> 05:59.280 Calm. 06:02.080 --> 06:03.120 The mind liking. 06:06.400 --> 06:07.520 Whatever arises.