Bodyscan Meditation

The body scan is a practice of slowly moving attention through the body, noticing sensations without trying to change them. You begin at one end of the body—often the feet or the head—and gradually travel through each area, observing what is present: tension, ease, warmth, or simply absence of sensation. If the mind drifts, you bring it back to the part of the body you are exploring. This practice helps rebuild awareness of the body, release unnoticed tension, and shift the nervous system out of constant alertness and into a more settled, restorative state.

Transcript

Sit comfortably. Bring your awareness to the feeling of your breath. Feel the rise and fall of your chest and belly as you breathe in and breathe out. Notice the temperature of the air. Notice if it is cooler as you breathe in and warmer as you breathe out. Now bring your attention to the feelings and sensations in your body. Notice how your body is feeling right now. Next I will guide you through a body scan and all you need to do is take your full awareness into the body part that I name. Starting with your right foot, Bring all of your attention into your right foot. Now take the attention to your right ankle, Your right calf, Your right knee, Your right thigh, Your right hip, Your right side waist, Your right shoulder, Your right arm, Your right wrist, The palm of your right hand, The back of your right hand, Your right wrist, The palm of your right hand, The back of your right hand, The fingers and thumb of your right hand. Take your awareness now to your left foot, Left ankle, Left calf, Left knee, Left thigh, Left hip, Left side waist, Left shoulder, Left arm, The palm of the left hand, The back of the left hand, The fingers and thumb of the left hand. Become aware of your lower belly, Your torso, Your neck, Your face, The top of your head, The back of your head, Your upper back, Middle back, Lower back. Become aware of your full body all at once. Have awareness within your body. Slowly start to bring your awareness back into the room you are in. You can wiggle your fingers and toes a little and slowly open your eyes. Spend a moment reflecting on how you feel. When you're ready, You can finish the practice with a big stretch. Remember to spend the next five minutes writing in your meditation diary.