Body Scan (6 Min)

A body scan is a tool to get into the present moment by putting the attention on specific body parts. A body scan is helpful for all meditators, especially beginners, because a) there is a constant change of focus, keeping the mind present and b) it deepens the mind-body connection. This is a great meditation for winding down at the end of your day.

Transcript

Welcome to your body scan meditation.

My name is Allison.

Come to a comfortable seat or lie down.

Take a deep breath in and breathe out.

See if you can get 10% more comfortable right here.

Breathe in deeply.

Breathe out and at the end of your exhale land the attention on the feet.

Notice the soles of the feet,

The top of the feet.

Notice the ten toes.

Bring the attention up to the ankles.

Just notice the ankles.

Walk your attention up the backs of your legs up to the knees.

Notice the knees.

Bring the attention up now to the hips.

Feel the weight in the hips.

During the meditation you might notice some areas of discomfort in the body.

Notice that discomfort and instead of fixating on it just let it be.

There's nothing to fix.

You're complete and whole.

Notice the hips and from the hips walk the attention up to the low back sending gratitude to the low back for how much it carries you through the day.

Bring the attention up the spine to the shoulders.

Notice the shoulders.

Walk your attention down the upper arm to the elbows to the wrists to the hands sending gratitude to the hands for all they do for you.

Let them rest.

Notice the neck.

Bring the attention to the face.

Let all of the muscles in the face relax.

The jaw,

The nose,

The cheeks.

Let your eyes be heavy.

Forehead is soft.

The scalp and the crown of the head is open.

Now just taking a moment to bring in the full body awareness from crown of the head to the hips to the feet to the hands.

Full body awareness.

Take a breath into the full body.

Exhale out all the air.

Stay here as long as you need to and when you hear the chime the meditation will be over.

Reviews

Lovely body scan! Thank you!

Thank you.