Trauma Sensitive Body Scan

I invite you to take some time to practice this body scan, bringing non-judgmental awareness to each body part in turn. Building a relationship with physical sensations, developing somatic awareness, cultivating a kind relationship with the body, allowing healing to unfold slowly and compassionately. Practicing in this way allows you to get to know the body and what it has to say, becoming familiar with its emotional landscape, supporting nervous system regulation, engaging the senses, developing presence and non-reactivity. Coming home.

Transcript

Welcome to your guided body scan.

Finding a place where you can lie down,

Somewhere warm,

Quiet and comfortable,

Where you won't be disturbed.

Choosing to lie on the floor,

On a mat or a rug,

Or choosing to lie on or even in your bed if you think you will be able to stay awake.

Allowing your arms to lie gently by your sides,

With the palms facing upwards if that feels comfortable for you.

And keeping your legs uncrossed,

Bending your knees if that feels better,

With your feet flat on the ground or the bed.

You may also choose to do this meditation in a sitting position,

With your feet firmly planted on the floor,

Or even standing upright.

I will guide this body scan as if you were lying down,

And you can choose to adapt my guidelines to suit whatever position you have chosen,

A position that allows you to best support yourself with compassion,

Comfort and care.

Now allowing your eyes to gently close,

Or choosing to keep them softly open.

If you find yourself getting sleepy,

Perhaps experimenting with opening the eyes and softly gazing towards the ceiling,

Or choosing to sit or stand instead.

And now,

Gently bringing your attention to the body as a whole lying here.

Feeling your entire body,

Noticing all the contact points between your body and what supports you.

The heels and calves,

The seat and the back,

Your shoulders,

The back of your head.

Feeling the contact,

The pressure,

The weight of your body lying down and being supported by whatever is beneath you.

Not striving to achieve any special state here,

Not even a state of relaxation.

You may find a body scan relaxing,

Or you may not.

The point is to show up to your body just as it is.

To allow things to be just as they are,

Without trying to change them.

This body scan is a chance to practice paying attention.

Paying attention,

On purpose,

In the present moment,

Without judging yourself in any way,

Or trying to make your body be or feel different to how you find it.

I invite you to follow my words as best you can,

Though I am not asking you to focus on my words or my voice per se,

But to drop beneath them,

Engaging with what they are pointing to in yourself.

If your mind wanders,

That's okay.

Just being gentle with yourself and returning to my guidance when you notice that your mind is following thoughts.

And remembering your anchor.

Your anchor is always available to you.

Using it as a neutral place to rest your attention,

Particularly if difficulties arise for you at any stage during this meditation.

Your anchor could be your feet on the floor,

Or where your heels make contact with the ground.

It could be your hands,

The sounds around you,

Or your breath.

Remembering that if difficulties arise,

Such as strong sensations or emotions,

You have a choice in responding.

You may choose to open the eyes slightly,

Or change position.

You may choose to bring your attention to your anchor,

Or widen your focus of attention from the narrow region we are exploring,

To the entire body.

These options are always available to you.

Alternatively,

You may choose to move up close to the edges of discomfort and explore what that feels like.

So now,

Simply being aware of your entire body lying here,

Just as it is,

And bringing attention to your breath,

If that's comfortable for you.

Your breath,

Entering and leaving,

All by itself.

There's no need to change it or manipulate it in any way.

Allowing your breath to breathe itself,

Simply riding on the waves of the breath,

And feeling whatever sensations arise with each inhalation and each exhalation.

You may choose to focus on the sensation of the cool air entering at the nostrils,

And the warm air leaving.

You might feel the breath at the back of the throat,

Or in the rising and falling of your chest.

Or you may follow it all the way down to the belly,

Observing the expansion and relaxation of the abdomen.

Noticing how the belly rises on the in-breath,

Followed by the briefest of pauses,

And then the belly falls again on the out-breath,

Then a longer pause,

A gap.

Noticing the gap after each out-breath,

Perhaps even anchoring in the gap.

Breath by breath,

Moment by moment,

With your full awareness,

In the present,

With no judgement,

Only acceptance for however you find your breath,

However you find yourself.

And with each exhalation,

Maybe allowing your body to sink just a little deeper into the mat or the chair.

With each outgoing breath,

Releasing and letting go.

During this body scan,

You are practicing being intentional about where you place your attention,

Meaning that you are training yourself to choose where you want your attention to be,

And then intentionally placing it there.

I invite you to practice this now,

By gently placing your attention on the forehead,

If that's okay with you.

Noticing the skin on the forehead,

How it stretches from one side to another.

Perhaps the forehead is relaxed,

Or perhaps it is tight,

Frowning.

Noticing also the eyebrows,

Sensing their position on your face.

Noticing the space between them.

Moving your attention down a little to the eyelids,

And the space around the eyes.

Do the eyes feel heavy or light?

Tired or alert?

Fluttery or still?

Noticing whatever arises here.

Remembering that my words are only guidance,

You can choose to change your focus of attention to another body part at any time,

Or focus on the whole body at once,

Or choose to tune into your anchor.

Now removing the attention from the eyes,

And moving down towards the nose,

The outer areas of the nose,

The nostrils.

What is present here?

Sensing the air as it passes in and out of the nostrils.

Noticing the subtle difference in the temperature of the air going in,

And the air coming out.

Witnessing this natural process of breathing.

Perhaps there are other sensations in this area of the nose.

Is there constriction or spaciousness?

There is a whole myriad of sensations that may be present.

What's present for you?

Now letting go of the focus on the nose and the nostrils,

And moving to the cheeks.

Do the cheeks feel hot,

Flushed,

Cool,

Tingly,

Numb?

Or perhaps there is no sensation to be felt at all.

Perhaps no feeling as such,

And yet knowing that the cheeks are there.

Letting go of the cheeks now,

And moving your awareness to the ears.

Sensing these organs of hearing.

Noticing any tingling,

Any warmth.

Noticing the air touching the outer ears.

Perhaps tuning in to the subtle sounds they pick up.

The layers of quiet or noise,

And how these are received.

Moving away from the ears,

And now focusing on the jaw.

Tracing its contour with your attention,

From the ears down to the chin.

How is your jaw in this moment?

Often there is tension in the jaw that we don't even notice,

Until we bring our attention to it.

What do you notice?

Clenching?

Tightness?

Tension?

Ease?

Comfort?

Remembering that however you find the jaw,

Or any other body part,

Not judging it.

Not wishing it were different.

Not pushing it away,

Nor desiring it to be a certain way.

Not grasping.

Just showing up to how you find the body in this moment.

Now releasing the attention on the jaw,

And bringing awareness to the mouth.

Are the lips dry or wet?

Are they open or closed?

Perhaps they're pursed,

Perhaps they are loose.

Noticing the inside of the mouth.

Feeling the tongue,

The teeth,

The gums,

The roof of the mouth.

Is the mouth moist or dry?

Are there any tastes present?

Realising as well that you absolutely can't get this body scan wrong.

Simply being here,

Showing up for yourself,

Means you have already gotten it right.

Everyone's experience is different.

Practice in whatever way is comfortable for you,

Keeping in mind the words of John Kabat-Zinn,

As long as you are breathing,

There is more right with you than wrong with you.

Letting go of the mouth,

And holding in awareness the whole face now,

If this feels right for you.

Remembering that you can adjust my guidance at any time,

Giving yourself permission to choose where you put your attention.

You can choose a different body part,

An anchor like the breath or the hands,

Or perhaps even placing your attention on something outside the body,

Like sounds,

If this feels more secure for you.

So,

If you would like to now,

Observing the whole face,

A landscape of sensations and expressions,

With each part contributing to the whole.

Accepting the face just as it is,

Not judging it,

Not wishing it to be different,

Not urging it to express or conceal anything,

Just letting the face be,

And breathing.

Now,

Letting go of the awareness of the face,

And with your mind's eye,

Moving the attention to the rest of the head,

The top of the head,

The back of the head,

That area where the strong skull protects the brain.

Connecting with any sensations in this area,

Throbbing,

Pulsing,

Dullness,

Openness,

Lightness,

Tingling.

Just sensing the head,

Outside and around the skull,

And inside and underneath it.

Where is the mind right now?

Are there thoughts moving through the mind?

Thoughts of the past?

Plans for tomorrow?

Worries?

Memories?

Treating thoughts just like clouds passing through the sky.

Letting them come and go,

Without getting attached to them,

Or following them.

And if you find your mind has wandered,

Congratulate yourself when you notice.

Noticing mind-wandering is part of your mindfulness practice.

Noticing mind-wandering is a positive thing.

Just noticing.

And then returning your attention to this body scan.

So often we live upstairs,

In our heads,

And yet there is much wisdom to be gleaned from the body.

If only we can give it a chance.

Practicing this body scan gives you a chance to get to know your body and what it has to tell you.

Moving the attention now from the head down to the neck.

Exploring the sensation of any fabric touching the skin,

Or the air moving across it.

Noticing the muscles of the neck.

Perhaps feeling the weight of the head being supported by the neck.

Or sensing any areas of tightness or ease.

Observing without trying,

Not trying to change anything.

Allowing the neck to simply be as it is.

Including in your observations the throat.

Noticing the sensations within.

Is there a feeling of openness or tightness?

Perhaps noticing the subtle movements of swallowing,

Or the passing of the breath.

Moving the attention again now,

Whenever you're ready.

Letting go of the neck and throat.

And getting curious about sensations present in the shoulders.

An area of the body where we often store tension and stress.

Maybe the shoulders are tense.

Maybe they are pulled up,

Squeezed back.

Or hunching forward.

Or maybe they are eased gently into the floor or the back of the chair.

Noticing the shoulders.

Showing up to them whatever way you find them.

Just awareness,

No judgement.

Then drawing your attention away from the shoulders and down the length of the arms.

Observing any sensations present here.

Warmth.

Coolness.

Lightness.

Heaviness.

The touch of clothing against skin.

Or maybe no sensations at all.

Moving attention down to the elbows and lower arms.

What is present here?

Noticing the skin.

The air.

Or noticing sensations deeper within.

Focusing now on the wrists and hands.

Observing any sensations here.

It could be the pulse of blood flow.

The weight of hands resting.

The touch of the fingers against the mat or the chair or wherever they are lying.

Perhaps bringing appreciation for these hands and all they do for us every day.

Noticing any and all sensations or lack of sensations.

Allowing yourself to shift your attention to your anchor at any time if body sensations become unwelcome for you.

You are in control during this meditation.

You always have choices.

Allowing yourself to take care and be kind to yourself at every stage of the practice.

Letting go of the arms and hands now.

And moving attention to the lower back.

This can be a problematic place for many.

So taking care to bring tenderness and ease to this area if it's true for you.

Again,

Noticing what's present.

Stiffness,

Tightness,

Tension.

Or maybe ease,

Relaxation,

Stability.

And where is the mind in this moment?

Are there wandering thoughts?

Or perhaps boredom?

Maybe sleepiness?

Just checking in with yourself and observing if you are sleepy.

Perhaps opening the eyes a little if they are not already open.

Or maybe shifting from a lying down position to a sitting posture.

Not criticising yourself or berating yourself.

Because whatever is present for you is true in this moment.

And is very human.

So letting go of expectations for things to be different.

And allowing yourself to be as you are.

Moving the attention now to the upper and mid back.

Feeling the contact with the surface below you.

Is it warm?

Is it hard or soft?

Warm or cool?

Comfortable or irritating?

Or maybe none of these things.

What sensations do you find in the back?

Noticing the movement with each breath.

Now.

When it feels right for you.

Moving your attention once again.

This time round to the front of the body.

To the chest.

Noticing the movement with each inhalation and exhalation.

Sensing the chest rising and falling.

Expanding and contracting.

Maybe feeling the rhythmical beating of the heart.

Noticing whether this area feels tight or open.

Constricted or spacious.

Observing each sensation or even lack of sensation.

Without anticipation or judgement.

Simply witnessing what is present in this moment.

Releasing focus from the chest now if you choose to.

And letting the attention drift downwards to settle on the abdomen.

What's going on here?

Here in the belly where there can often be jitters and butterflies.

Reflecting fears and worries.

And of course also hunger or fullness,

Rumbles or lightness.

Seeing if you can get up close and be with sensations.

Noticing how the breath affects the abdominal area.

As it rises and falls with each inhalation and exhalation.

Remembering to return to your anchor at any time if you need to.

Expanding the attention and noticing how the breath affects the entire torso.

Causing subtle or strong movement.

Not only in the abdomen and the chest.

But also in the back and maybe the shoulders.

Maybe even notice the arms shift ever so slightly.

As they make contact with the breathing torso.

Noticing all sensations now in this part of the upper body.

Front,

Back,

Shoulders,

Breathing.

Now releasing your attention from the upper torso.

And moving it down a little to the area of the pelvis.

Of course if it is not comfortable for you.

Choosing to focus on a different area of the body.

Or the entire body at once.

Or anchoring down with your breath.

Or perhaps your hands,

Feet or sounds.

Choosing to place your attention wherever supports you best right now.

If you choose to.

Exploring the entire basin of the pelvic region.

The space between one hip bone and another.

Down to the pubic area.

And around to the tailbone and the buttocks.

Sensing the weight and contact of the buttocks.

Feeling the muscles against the floor or the chair.

Feeling the firmness of the ground supporting you.

What sensations can you feel here?

Tingling or numbness,

Heat or cold.

Flutters,

Energy,

Relaxation.

Softness or no sensation at all.

Remaining open to whatever arises.

Just observing whatever is present.

Sensing also if you like.

How the pelvic region responds subtly to the breath.

With small movements discernible.

Upon each inhalation and exhalation.

Noticing.

Feeling.

Breathing.

Coming to your senses.

Letting go now of the pelvic area.

And shifting your attention towards the legs.

Inviting the mind to travel down from the hips to the upper legs.

The front of the thighs.

The hamstrings at the back.

Scanning the entirety of the upper legs.

What is present?

What do you find here?

Perhaps the touch of fabric.

The feeling of the surface below.

Or any internal sensations.

Pausing for a few moments to notice if there are any sensations here.

Then letting go of the upper legs.

And placing the attention on the knees.

Exploring this bony structure with curiosity.

The kneecaps.

The sides of the knees.

And the backs.

And as you have been doing with every other section of the body.

Putting out the welcome mat for whatever sensations are present.

Whether they be pleasant.

Unpleasant.

Or neutral.

Then down to the front of the lower legs.

The shins.

What do you find here?

And around to the backs of the legs.

The calves.

How would you describe the sensations that you find in the lower legs?

Tight.

Heavy.

Tired.

Sweaty.

Or cool.

Light.

Relaxed.

Flexible.

Or maybe no obvious sensations to be found here at all.

Remembering your anchor and returning to it whenever you need it.

Noticing your mind when it wanders.

Being patient and kind with yourself when it does.

And then gently escorting it back to focus on the lower legs or on your anchor.

Once again,

Letting this area of the body dissolve in the mind's eye.

And moving the attention a little further down to the ankles and the feet.

Without judging or wanting things to be different.

Observing what is here in the ankles and feet.

Do the feet feel swollen?

Pulsing?

Light?

Sweaty?

Cool?

Stiff?

Soft?

Maybe relaxed?

Tingly?

Or numb?

Relaxing?

Or,

Of course,

You may not feel anything at all around here.

Just checking in.

Paying attention.

Seeing what arises.

Noticing where the heels make contact with the mat beneath you.

Or the feeling of the soles of the feet on the ground if you were seated or standing.

Perhaps zoning in on one toe at a time.

Really noticing.

Really observing.

Really pinpointing sensations in this place.

Acknowledging the feet as a place of grounding.

Like the breath.

Available when you need something to bring you back into the here and now.

No matter where you are or what you are doing.

And now,

Finally,

When you're ready and you feel okay with it,

Zooming right out and allowing yourself to notice the entire body at once.

From the top of your head to the tips of your fingers and toes.

Just lying here.

Noticing what makes itself known to you.

What sensation grabs your attention?

In which area of the body is it?

Can you pinpoint its location exactly?

And noticing how your attention shifts from one place to another as sensations become present in various areas.

Or simply lying in awareness of all areas at once.

If it feels comfortable,

Perhaps noticing sensations on the inside of the body.

The breath moving from the nostrils down through the windpipe and into the lungs.

Feeling the lungs expand and relax.

Feeling the belly expand and contract as the diaphragm squeezes,

Then relaxes.

Feeling the heartbeat,

The blood flowing in the veins.

Perhaps noticing pulsing in certain areas of the body.

Noticing any activity inside the abdomen,

The stomach,

The intestines.

Bringing awareness to the entire body inside and out.

Then,

If you would like to,

Coming back to your anchor.

The breath,

The hands,

The feet or sounds.

Perhaps noticing sensations in these areas.

Grounding yourself with the feet,

Following the breath,

Or tuning into the sounds around you.

Remembering that when you sit or lie in meditation,

This is your practice,

Your training ground.

Thanking yourself for taking the time to be with yourself today.

For pressing pause on all the doing that we place so much emphasis on.

For pressing pause on automatic pilot and allowing yourself to just be.

Inviting you now to begin opening the eyes,

If you're ready.

Slowly taking in what you see in your surroundings.

Noticing colour perhaps.

How many different colours do you observe?

Noticing shapes and the spaces between shapes.

Tuning into sounds.

Giving your fingers and toes a little wiggle.

Or allowing yourself to stretch,

Yawn,

Whatever you need to bring you back into your surroundings.

And for the remainder of your day,

Reminding yourself to be in the present moment when you can.

Tuning into the body every now and then and getting curious about any information it may have for you.

Or becoming aware of your breath or your anchor any time you need it,

Even just for a few moments.

Reviews

I really enjoyed this meditation. Beautiful relaxing and well paced with such considered guidance and choosing of words. Thank you 🙏🏽 I will be using this again.