Mindful Body Scan

This soothing meditation will guide you to tune into each part of your body with gentle awareness. By helping you pay kind attention to the sensations arising in your body, this meditation can help you feel more connected with your internal experience. Body scans have been associated with decreased pain and stress, as well as improved sleep and focus.

Music: "Meditation Impromptu 01" by Kevin MacLeod. Licensed under Creative Commons.

Transcript

Welcome to this mindful body scan.

Let's begin by getting into a comfortable position either seated or lying down.

Now go ahead and gently close your eyes and then take a few deep cleansing breaths in and out.

Next I'd like you to focus your attention on your toes and notice any sensations you experience there.

You may feel warmth or coolness,

Tingling,

Tightness,

Or the sense of contact with your socks or whatever else your toes are touching.

You may feel the different toes feel different sensations or you may feel nothing at all and that's perfectly okay.

Just stay attuned to this area of your body with curiosity and without judgment and please know that you are welcome to make any modifications or adjustments to these instructions to meet the needs of your body.

Next move your attention to the soles of your feet and observe whatever arises there.

Any temperatures,

Textures,

Vibrations,

Or other sensations.

If you sense any pain or discomfort notice that too.

You don't need to run away from it or try to make it go away.

Just observe it with an open mind and heart.

Next we'll move up to the lower legs front and back noticing whatever comes up there and next the knees and the upper legs front and back and now the buttocks and if at any time you find your mind wandering know that that is normal and just gently and kindly bring yourself back to your body.

Now let's move our attention to the pelvic area and to the hips and to the lower back noticing any tension you may be carrying in these areas along with any other sensations.

Remember that whatever you feel or don't feel is totally fine.

We're just tuning into our bodies with awareness and now focusing on the mid back and the upper back and now the chest where the lungs and heart are located being kind and curious about whatever sensations you experience.

Now go ahead and move to the shoulders and neck and chin,

Cheeks,

Mouth,

Nose,

Eyes,

Brows,

Forehead.

Move your attention to your ears and the back of your head and finally to the crown of your head and let's take a few more deep cleansing breaths as we scan back down the body region by region from the crown of the head to the tips of the toes and when you've arrived there allow some easy movement back into the body flexing and stretching in whatever way feels best to you.

Now go ahead and gently open your eyes.

Thank you for being here.