Short Body Scan For Touching Base With The Self

This body scan can be done seated or lying down, when you are short on time or when you want to bring this into the flow of your day. You could easily do this meditation at your desk or sitting in a park on lunchbreak, and it is also wonderful to use just before letting go into sleep at night. A brief 'tour' through the body, sensing into all its parts, and cultivating attention to this moment.

Transcript

The body scan can be brought into your day wherever and whenever you would find it useful to ground yourself and bring your mindful awareness into this moment now.

Either lying down or sitting up or even standing,

You can use this practice to take regular opportunities for touching base with yourself.

In whatever body position you're in now,

Feeling for a lengthened spine,

First of all,

And then noticing where the contact points with your support surface are beneath you.

Feel the weight and connection of your body through these points of contact.

Then shifting your awareness to the flow of your breath in this moment,

Breathing in,

Breathing out,

Letting yourself reside here and now exactly as you are.

Then moving your awareness down to the soles of your feet and toes,

Breath by breath,

Taking your attention up through the ankles,

The lower legs,

The knees,

The upper legs,

Simply noticing what sensations arise in awareness without hanging on to anything including thoughts or emotions,

Sensing through the hip sockets into the lower pelvis,

The buttocks,

The middle torso,

The chest,

The shoulder blades,

Taking your awareness from your shoulders down to the fingers and hands of both arms,

Then sliding your attention up through the wrists,

Forearms,

Elbows,

Upper arms,

Right up into the shoulders,

Bringing your awareness now into the neck and feeling into the head,

Noticing its position,

Whether relaxed back against a support or balanced on top of the neck,

Feeling through the face,

The eyes,

Nose,

Mouth,

And ears,

Then sensing into the whole body again,

Feeling its aliveness in this moment,

Taking another few breaths,

And as you're ready,

Re-engaging with your world from this embodied sense of being present and alive in your own skin.

Just let the relaxation incorrupt the staying spirit.

Reviews

This one was really nice even it's only 3-4 minutes it really relaxed me,thank you so much