Mindful Body Scan

In this meditation, we're going to explore our sense of touch as we move our attention from the top of the head down to the soles of our feet. At times we will use a broad focus, using our mind like a floodlight, and at other times we will focus more narrowly, using our mind like a spotlight or zoom lens. This meditation also includes attention to the sounds around us and our breathing.

Transcript

In meditation we relax by taking a break from thinking. We do this by focusing on our senses. In this practice we're going to explore our sense of touch. As we move our attention from the top of our head to the souls of our faith. So make yourself comfortable in your meditation posture. Close your eyes. And take a few deep breaths. Sighing as you breathe out, Letting go of any unnecessary tension. During the meditation you'll probably notice that you're still having some thoughts. See if you can allow those thoughts to remain in the background, Like clouds passing through an open sky. So now feeling your whole body. And notice the most obvious sensations right now. Bringing your attention to the top of your head and your forehead. Notice if your scalp feels loose or tight. Notice any tingling or pulsing. Any sensation will do. Bringing your attention to your face now. Feeling around and behind your eyes. Sensing your upper jaw. Chin and lower jaw. Feeling where the skin of your face meets your hairline. Now feel your neck, Throat, Shoulders, Arms and hands. Notice if your neck and shoulders feel loose or tight. Not trying to change anything, Just noticing. Sweeping your attention down your arms, Feeling clothing against your skin. And your arms resting against other parts of the body. Now sensing your chest and upper back. Chest rising and falling lightly as you breathe. Deeper inside, The lungs contracting and expanding. Moving your attention to the center of your torso. Feeling around the ribs. Solar plexus, Diaphragm, Also feeling your middle back. Resting into the back of the chair. Now feeling your belly and lower back. You might notice a rising and falling sensation in your abdomen. Now feeling the foundation of your posture, Hips, Legs and feet. Notice if your hips feel loose or tight. Bringing your attention to your upper legs lower legs, Shins, Calves, Ankles. To the fake. Now feeling your whole body. Notice how your body feels, Light or heavy. Loose or tight and notice if your body feels any different than it did at the start of the meditation. Then allow your eyes to open slightly, Gazing down a comfortable distance in front of you. Gradually getting used to the colors and shapes around you. Opening your eyes fully. Starting to bring some movement into your body, Fingers and toes. Coming out of the meditation in your own time.