15-Minute Body Scan
by Adam Rosen
In this 15-minute guided body scan, we will focus are awareness of the different parts of the body. There is no right way or wrong way to do the body scan. The goal is to simply notice how you feel as our awareness travels from the feet up to the head.
Transcript
Welcome to the Mindfulness Meditation Body Scan.
The Body Scan is a key component of many mindfulness-based programs.
Many of these programs,
Such as Mindfulness-Based Stress Reduction or Mindfulness-Based Cognitive Therapy,
Have students do this daily for the first two weeks and then incorporate it into your weekly Mindfulness Meditation practice.
The goal of this is to simply be,
Not do anything in particular,
But simply notice how you're feeling in the moment with open awareness and without judgment.
This Body Scan has been a key component that has helped patients deal with anxiety,
Depression,
And chronic pain.
You may not necessarily notice it get easier as the time goes on,
But you should simply notice it being different each day depending on how you and your body feel.
You may not want to do it,
And it may be uncomfortable from time to time.
But as Jon Kabat-Zinn tells all of his students,
You may not like it,
But you have to do it.
And you need to do it as if your life depends on it,
Because it does.
And for many patients that have been struggling,
This is a key component of their recovery that may be an adjunct to other modalities.
So I invite you now to get into a comfortable position.
You can do this sitting,
But preferably lying down on your back,
Either on the floor or on your back.
Or on the bed or on a mat on the floor.
If you're lying down,
Rest your arms at your side with your palms facing up.
Now take a few slow,
Deep breaths and just come into this present moment,
Right here and right now.
Let all other worldly distractions fall away.
Make this time your time.
Simply notice how you are feeling.
And again,
There is no right way to feel.
What you feel is what you feel.
During this exercise,
You may find pleasant sensations,
Unpleasant sensations,
Or neutral sensations.
The goal is to be aware of how you feel with non-judgmental awareness.
Now take a few more slow,
Deep breaths.
Notice your body as a whole,
Simply breathing.
As you breathe,
Feel your body sinking deeper.
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Feel your body sinking deeper.
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4.7 (23)
Recent Reviews
Louise
March 6, 2024
Great