Mindfulness Body Scan: MBSR

The body scan is a guided journey through the body. There is no specific goal other than exploring and being aware of the different experiences and sensations in the body from moment to moment.

Through the next 30 minutes, we’ll experience being rather than doing. This is not a relaxation exercise, although that may be a pleasant by-product, this is an exercise in being aware of sensations in the body right now.

Photo credit Simon Wilkes

Transcript

I'm Billy G and I'll be your guide on this 30-minute mindfulness body scan.

Taking a moment to get yourself settled in a comfortable position.

Ideally,

You will do this meditation lying down.

You may wish to place a cushion under your knees and head for extra comfort.

You may also consider placing a blanket over yourself.

Once settled,

Gently closing the eyes.

If you prefer to keep the eyes open,

You can.

Just soften the gaze and don't focus on anything in particular.

The body scan is a guided journey through the body.

There is no specific goal other than exploring and being aware of the different experiences and sensations in the body from moment to moment.

You're invited to approach the body scan with a beginner's mind or a childlike curiosity.

Through the next 30 minutes,

You will experience being rather than doing.

This is not a relaxation exercise,

Although that may be a pleasant by-product.

This is an exercise in being aware of sensations in the body right now.

Becoming aware of the contact points.

Heels,

Back of the legs,

Buttocks,

Back,

Shoulders,

Arms,

Back of the head.

Allowing the body to settle.

Submitting to gravity and trusting the body will hold itself together.

Moving the intention to the breath.

The breath is self-regulating and there's no need to control it.

Simply observe the sensations in your body through the inhale and the exhale.

Notice where you feel the breath most easily,

As it passes through the nostrils,

As the body gently rises and falls.

Take a moment to register the sensation of the breath breathing itself.

There is no right way to breathe.

Just as there is no right way to feel.

We are checking in with the body and mindfully observing what's there at this present moment,

Without wanting things to be different than they are now.

It could be that there are no sensations.

That's fine.

Feeling nothing is a valid observation.

Becoming aware of the entire body,

From the tips of your toes to the top of the crown.

Observing any sensations throughout the body.

Imagining the attention is a spotlight.

Observing the spotlight narrow and focusing on the left foot.

Bringing awareness to the left big toe.

Perhaps there is a tingling,

Warmth or coldness.

Simply observe the sensation of the left big toe.

Simply observe what sensation is there.

If there is no sensation,

Then you can register as a blank.

Moving the attention to the little toe on the left foot.

And noting any sensation here,

And then the other toes in between.

How are the toes feeling?

Gently guiding the attention to the sole of the left foot,

The heel,

The ball,

The arch of the foot.

After registering the sensations in the sole of the foot,

Move the attention to the left ankle,

Above the heel,

The inside ankle,

And the outside.

Notice how it feels where the ankle meets the top of the left foot.

And moving the awareness to the top of the left foot.

Widening the focus of attention to take in the whole of the left foot.

What sensations are there in the left foot?

In the left foot,

Moving up the leg,

Being aware of the calf and the shin.

Noticing sensations that are present where the shin meets the knee.

You may find,

As we are scanning through the body this way,

That your mind wanders.

There is no need to worry.

This is what minds do.

When you notice that the mind has wandered,

Acknowledge this.

And gently,

Without judgement,

Bring the awareness back to the body scan.

Noticing when the mind has wandered is key to mindfulness.

The more it wanders,

The more opportunities we have to spot this.

Gently let any thoughts go and shift awareness back to the body.

In this case,

The left knee.

Feeling any sensations in the left knee?

The front of the knee?

The back of the knee?

The back of the knee?

The inside and the outside?

Moving up the leg and noticing if there are any sensations in the left thigh?

The front of the thigh?

The back of the thigh?

The outside of the thigh and the inside of the left thigh?

How does it feel?

Becoming aware of where the thigh meets the left hip.

How does this feel?

Open the spotlight of awareness again and take in the whole of the left leg.

Observing the spotlight narrow once more and focusing on your right foot.

Bringing awareness to the right big toe and observing what sensation is here.

Moving the attention to the little toe on the right foot and noticing any sensation here.

And then the other toes in between.

How are the toes feeling?

Gently guiding the attention of the sole of the right foot,

The heel,

The ball and the arch of the foot.

After registering the sensations in the sole of the foot,

Move the attention to the right ankle.

The back above the heel,

The inside ankle and the outside.

And noticing how it feels where the ankle meets the top of the right foot.

Moving the awareness to the top of the right foot.

Widening the focus of the attention to take in the whole of the right foot.

What sensations are there in the right foot?

Moving further up the leg and being aware of the calf and the shin.

Noticing if there are any sensations that are present where the shin meets the knee.

You may find,

As we are scanning the body this way,

That the attention is distracted by strong physical sensations.

This could be a tingling,

Or tickling,

Discomfort or even pain.

If you find this happening,

You can gently move the attention to this area.

Softly breathing into this area and noticing what sensations you are feeling.

You may notice,

As you do this,

The sensation dances about and maybe even moves or dissipates completely.

Then,

When you are able,

You can gently move the attention back to the body scan.

In this case,

To the right knee.

Feeling any sensations in the right knee.

The front of the knee,

Back of the knee,

The inside and the outside.

Moving up the leg and noticing if there are any sensations in the right thigh.

The front of the thigh,

The back of the thigh,

The outside of the thigh and the inside of the left thigh.

How does it feel?

Becoming now aware of where the thigh meets the right hip.

How does this feel?

Once again,

Open the spotlight of awareness and take in the whole of the right leg.

Moving up the body now to the pelvic area.

The hips,

The buttocks and everything in between.

Taking a moment to notice any sensations you are becoming aware of.

Moving further up the body,

Notice any sensations in the lower back,

The mid back and the upper back.

Noticing how the back of the shoulders are feeling.

Shifting the attention now to the belly.

Shifting the attention now to the belly.

How does the belly feel?

Up the front of the torso to the chest,

The front of the chest and the sides of the chest.

What sensations do you notice in this area?

The fronts of the shoulders,

The tops of the shoulders,

Where the arms meet the shoulders.

How are the shoulders feeling?

Now widening the spotlight once again to take in the whole of the torso.

Noticing the sensations in this part of your body.

Moving the attention now to the left hand,

The palm of the hand,

The left thumb,

Pointing finger,

Middle finger,

The ring finger and the little finger.

Noticing any sensations in the fingers.

Are they warm,

Cold,

Tingling or maybe not registering anything at all?

All is good.

The back of the left hand,

The hold of the left hand,

The left wrist,

The lower left arm,

The elbow,

Inside,

Outside,

Back and front of the left elbow.

What sensations are here?

The upper arm,

The front,

Back,

Inside and outside.

Do you notice any feelings here?

Now widen the spotlight to take in the whole of the left arm,

From the tips of the fingers to where the arm joins the shoulder.

Noticing sensations in the left arm.

Moving now to the right hand,

The palm of the hand,

The right thumb,

Pointing finger,

Middle finger,

Ring finger and little finger.

Noticing any sensations in the fingers.

Are they warm,

Cold,

Tingling or maybe not registering anything at all?

The back of the right hand,

The hold of the right hand,

The right wrist,

The lower right arm,

The elbow,

Inside,

Outside,

Back and front of the right elbow.

What sensations are here?

The upper arm,

The front,

The back,

Inside and outside.

Do you notice any feelings here?

Now widen the spotlight to take in the whole of the right arm,

From the tips of the fingers to where the arm joins the shoulder.

Noticing any sensations in the right arm.

Focusing the awareness on the back of the neck,

Working the way up the neck to where it meets the head.

Noticing any sensations here?

The back of the head,

The side of the head,

The right side,

The left side,

The top of the crown.

What feelings are here?

Moving over the forehead,

The brow,

Over the eyes,

The area around the eyes and the eyes themselves.

How does this feel?

The cheeks,

The jaw,

Around the mouth,

The lips.

What sensations are here?

The nose,

The nostrils.

Are you aware of the breath passing in,

Passing out?

How does the nose feel right now?

The ears,

The tops of the ears,

The earlobes,

The entrance to the ears.

What do you notice in this part of the body?

Now open the spotlight of awareness once more to take in the whole of the head.

Notice how this feels.

Widen the spotlight further and take in the upper body.

Breathe into the upper body and take in the arms also.

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

Widen the spotlight even further to take in the legs,

Right to the tips of the toes.

Playfully imagine breathing into the whole body.

From the top of the crown to the tips of the toes.

How does the body feel now?

How does this compare to how it felt at the beginning of this meditation?

Taking a moment now to rapidly scan the body from top to bottom and then back to top.

As we bring this meditation to a close,

We'll transition slowly back.

Now gently wiggle the fingers,

Wiggle the toes and lightly flutter the eyes open.

Thank you for your trust in me,

Guiding you on this tour of the body.

Please carry this sense of awareness with you for the remainder of your day.

Reviews

Lovely body scan. Very soothing voice and cueing. Thank you. ☮️💖🙏🖖🪷