Body Scan: Cultivating Embodied Awareness

This body scan practice invites awareness gently into the physical body, helping to release tension, reconnect with sensation, and deepen embodied presence.

By moving attention slowly through different regions of the body, we learn to notice sensations as they are—without needing to change or fix them. This can support relaxation, emotional regulation, and a greater sense of safety within the body.

This practice is especially helpful for stress, anxiety, difficulty sleeping, or moments when the mind feels overactive and disconnected from the body.

May this practice support a sense of grounding, softness, and connection with your body as it is right now.

Transcript

Let's begin by settling into a comfortable position,

Allowing the body to be supported.

You may choose to close your eyes,

Lower your gaze,

Or simply soften your gaze.

And take one slow gentle breath in and a full breath out.

Now bring your awareness to the top of your head.

Simply notice any sensations that are present there,

Warmth,

Coolness,

Tension,

Or perhaps very little sensation at all.

There's no need to change anything,

We're just noticing with curiosity and non-judgmentally.

Slowly allow your attention to move down to the face,

The forehead,

The eyes and the jaw.

If you notice any tightness,

See if you can allow it to gently soften,

Not by forcing it but by bringing gentle awareness.

Continue down now into the neck and shoulders,

A place many of us carry stress.

And notice what's here with curiosity and non-judgment.

And if it feels supportive,

Imagine the breath flowing into this area,

Creating space.

Let your awareness now travel down the arms,

The elbows,

The hands,

And your fingertips.

Then gently move your awareness into the chest and upper back,

Noticing the movement of your breath.

Bring awareness now to the belly,

The lower back,

The hips,

And just simply observing with curiosity,

With no judgment,

Simply observing.

Continue bringing your awareness down through the thighs,

Knees,

Ankles,

And feet,

A place many of us carry stress,

Tension,

And anxiety.

With curiosity,

Simply observe what's here and if it feels supportive,

Imagine the breath flowing into this area and perhaps softening through gentle awareness.

Take a moment now to sense your body as a whole,

Just being curious and observing non-judgmentally,

Noticing how it feels to be present in your body in this moment,

Just as it is.

Take a moment now to hold gratitude for sharing this space of presence,

Awareness,

And kindness with your body,

Within your body.

And when you're ready,

Gently return your awareness to the room around you,

Opening your eyes if they were closed,

Maybe fluttering your eyes for a few moments,

And carrying this sense of embodied presence with you throughout the remainder of your day.