This meditation is an insight meditation in which we will be directing our awareness and attention to different parts of our body and noticing what happens as we do this.

In this mediation you will focus your attention and awareness on segments of the body along the spine and noticing the sensations that you feel at these parts of your body.

The points of focus will flow from

1. the base of the spine - hip / pelvic region. 
2. the lumber spine - belly and lower back.
3. the thoracic spine - rib cage - chest, upper back, side ribs. 
4. cervical spine - neck, throat
5. the head and the face. 

Once you've moved through these segments you may open your awareness to get a sense of your body as a whole and notice how it feels, inside and out having done this practice.

The idea isn't to feel anything special or particular - rather just to notice what's there. To notice whether or not the sensations or your relationship with them change as you pay attention.
 

Take a moment to settle into your meditation posture.

To do this sit with a long spine, hips anchored into the seat, eyes closed or focused on one point. 

Take three deep breaths in through the nose, right down to the hips allowing each in breath to fill your torso with air. Allow your out breath to be slow, long and full, gently expelling all the air out of your body before you breath in again.

At the end of the third out breath let your breathing return to its normal rhythm and let your awareness settle at the base of your spine.

Notice any sensations, subtle or strong, that you feel around the base of your spine - hip/pelvic region of your body. 

Don't look for anything in particular - just notice whatever there is to notice - pleasant, unpleasant or indifferent - and try to to sit with it. 

Next move your awareness and attention up to your lumber spine (the space between your hips and your ribs) and tune in with the sensations of the belly, lower back and the sides of your body. 

Apply the same curiosity, the same exploration of the sensations at this part of your body - noticing whatever is there.

Next you will move to the rib region - upper back, chest, side ribs.

Then the top of the shoulders and the neck.

Then the face and the head.

Spend a little time on each segment of the body and if you get through scanning your head and face with time split