This simple body scan can be used as a whole or part of a meditation.
Use it to close a movement or mindfulness practice or simply as a way to relax.
Finding a comfortable position.
Using any props to help support you in your shape.
Notice if you can be just a little more comfortable in the pose you've chosen.
Let go of any last movements.
Begin to settle into stillness.
Feel your body against the surface that's supporting you.
Take a moment to notice any sensations that you're experiencing in the body.
And noticing any sensations that are coming to you from the room you are in.
Now bring your attention to your breath.
The movement of breath in your body.
The natural rhythm of your breath.
Bring your attention to your mouth.
Feel the sensations inside the mouth.
Right inside cheek.
Left inside cheek.
Front of the mouth.
Back of the mouth.
Teeth.
Bottom jaw.
Top jaw.
Inside of the mouth.
Inside the sinuses.
Right eye socket.
Left eye socket.
Space behind the eyes.
Right ear canal.
Right ear.
Space behind the eyes.
Left ear canal.
Left ear.
Space behind the eyes.
Back of the head.
Crown of the head.
Right side of the head.
Left side of the head.
Forehead.
Right eyelid.
Left eyelid.
Nose.
Top lip.
Bottom lip.
Point where the lips touch.
Chin.
Face.
Whole head.
Neck.
Throat.
Base of the throat.
Right shoulder.
Right upper arm.
Elbow.
Forearm.
Wrist.
Right back of the hand.
Right palm of the hand.
Right thumb.
Right index finger.
Middle finger.
Ring finger.
Pinky finger.
Right hand.
Right side.
Right waist.
Right hip.
Right thigh.
Right knee.
Shin.
Ankle.
Heel.
Soul of the foot.
Top of the foot.
Right big toe.
Right second toe.
Third toe.
Fourth toe.
Fifth toe.
Right foot.
Right leg.
Right side body.
The whole right side of your body.
Base of the throat.
Left shoulder.
Left upper arm.
Elbow.
Forearm.
Wrist.
Left back of the hand.
Palm of the hand.
Thumb.
Index finger.
Third finger.
Fourth finger.
Fifth finger.
Left side.
Left waist.
Left hip.
Left thigh.
Left knee.
Left calf.
Shin.
Ankle.
Heel.
Soul of the foot.
Top of the foot.
Left big toe.
Left second toe.
Third toe.
Fourth toe.
Fifth toe.
Left foot.
Left leg.
Left side body.
The whole left side of your body.
Right chest.
Left chest.
Abdomen.
Navel.
Pelvis.
Front body.
Right side body.
Left side body.
Right shoulder.
Left shoulder.
Tailbone to the base of the skull.
Back body.
Head.
Arms.
Legs.
Torso.
Right side.
Left side.
Front of the body.
Back of the body.
The whole body.
And now release all thoughts.
Start to draw your mind back to your breath.
Slowly easing back into the body.
Become aware of your breath.
Become aware of your body.
Become aware of the shape of your body.
Become aware of your body in the room you are in.
Become aware of your surroundings.
When it feels comfortable,
Start to invite movement into your body.
Allow the sensations of movement to spread throughout your whole body.
Start to move into your joints and muscles.
Maybe some gentle stretches.
Give yourself time to move back into your physical body.
And when you're ready,
You can make your way out of the shape you're in.
And continue on with your day.
