Refreshing Body Scan

Body scan can be thought of as one form of mindfulness practice. Mindfulness is commonly defined as “the awareness that emerges through paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” It involves regulating one’s attention toward current-moment experiences and noticing those experiences with openness, acceptance, and curiosity.
Benefits of Body Scan Meditation
Improves Self-Awareness
Has Relaxing Effects
Can Be Beneficial for Sleep
May improve FOCUS

Transcript

Welcome!

Please take the position that is most relaxing for you.

You can sit in lotus position,

You can lie down or you can sit in a chair with your spine straight.

Your legs and knees are hip wide apart and your feet are in contact with the floor.

Your arms are relaxed in your lap and your palms are facing up.

Please do whatever suits you the best in this very moment.

Now gently allow your eyes to close and focus on the space around you and yourself in that space.

Now please focus all your attention on the right side of your body.

The right side of your head.

Right side of your face.

Easy way down to your right shoulder and along your entire right arm.

Right hand and each finger.

The right side of your torso.

Your right hip.

Right foot.

And your right toes.

Now focus all your attention to the left side of your body.

The left side of your head and face.

Left shoulder.

Entire left arm.

And each finger of your left arm.

The left side of your torso.

The left hip.

Left leg.

All the way to your left foot.

Nose of the left foot.

Now you will move all your attention to your face and the muscles of your face.

Your forehead.

Your eyes.

Cheeks.

The area around your lips.

And your lips.

Relax your jaw and your tongue completely.

Relax your neck muscles and your vocal cords.

Feel all the muscles of your face and neck completely relaxed.

Now focus all your attention on your breathing.

All your focus on your inhale and exhale.

Inhale and exhale.

From the beginning to the end and all the way.

Breathe lightly and deeply.

Now become aware of the position of your physical body and focus all your attention on your breath and feel your breath infuse you with the energy of the present moment.

Now you can stretch slightly and whenever you are ready open your eyes.

Thank you and welcome back.