Introduction To The Body Scan

This is the introduction for the Body Scan included in the Mindfulness-Based Program: Calm and Joy. You will learn to pay attention to the different parts of your body and to the sensations that emanate from every region. Once you have listened to the introduction you can move to the meditation.

Transcript

We are going to engage in a meditative practice known as body scan.

Personally,

I think it is one of the most powerful techniques of meditation.

We will focus on our body,

Paying attention to the different parts that make it up.

Being aware of the sensations that emanate from every region.

To increase your sensitivity,

You can picture breathing in and out of every region of your body,

As if you were breathing through the pores of your skin.

I encourage you to go through the various regions of your body,

Picturing that you breathe through patches of approximately 3 to 8 centimeters in diameter,

Using whatever shape best fits the body region you are focusing on.

It will be like illuminating your body,

Or turning it on part by part.

Your task lies in perceiving the sensations of the region where your attention is focused.

Try not to cling to any sensation in particular.

Neither wish for a different experience from the one you are feeling at each moment.

If you find yourself daydreaming,

Come back to the present reality,

Turning back to the recording.

Once you complete the scan,

Maybe you feel an energetic flow through your entire body.

This is the goal that this technique leads us to.

Later on,

You will be able to cover bigger regions of your body at a time,

Increasing the speed of the scan.

Don't forget to repeat a brief scan regularly,

Once you have covered all the body with the initial scan,

So you include again those blank areas into the energetic flow.

This meditation is relatively lengthy,

And there are some who prefer to do it lying down.

I wish you a great session of meditation.

Reviews

Thank you for the clear explanations.