Body Scan For Presence

This quick body scan is a practice you can use anytime you need to step out of what's happening around you and reconnect with yourself and the present moment. Tuning in to the sensations present in the body to notice and be with them. This can help calm the mind and create an opportunity to reset. There is intentionally no music in this practice as I find it helpful to embrace the sounds in my environment when working with presence. Enjoy the practice. Image by: Andrea Piacquadio

Transcript

Hello friend,

And welcome to this guided body scan.

Take a moment to settle in wherever you are.

This practice can be done seated,

Standing,

Or lying down.

Take a moment to connect with the support beneath you,

To connect with that grounded earth energy.

Now I invite you just to notice your breath.

Take a nice gentle inhale and just let it go again.

We will begin the body scan by bringing our attention to the top of the head.

Notice any sensations.

Is it warm?

Is it cool?

What's present in this moment?

Allowing your attention then to move through your head,

Down the back of your skull,

Noticing what's here.

Wandering the attention around through your face,

Around your eyes,

Your ears,

Through your cheeks,

Around your nose and your mouth,

Into the jaw,

Into your tongue.

What do you notice?

Continuing to flow the attention down through the body,

Moving into the neck,

Noticing if there is tension,

If there is softness,

Down into the shoulders,

And down each arm,

Through the upper arm,

The elbow,

The forearm,

Into the wrists and hands.

What do you feel?

What do you notice?

What's here?

Coming back up the arms,

Back into the torso,

Moving your attention across your chest,

Through the upper back,

Shoulder blades,

Around through the ribs,

Into the belly,

Into the lower back,

Just noticing,

Not looking to shift or change anything necessarily,

But just to be present with what is.

Continuing to flow that attention down through the hips,

Through the pelvis,

And down into the legs,

Moving down through the thighs,

The knees,

The calves and the shins,

To the ankles,

And into each part of the foot,

The heel,

The sole,

The arch,

The top,

Each and every toe.

We've gone from head to toe,

Literally here,

With a quick scan,

A quick presence,

Just noticing what is,

Being with what is for a moment,

Continuing to stay here just for a second.

Can you bring your awareness into all parts of your body at once,

To be fully present in the body in this moment?

And I invite you to complete this body scan practice with another simple breath,

Gently in,

And just letting it go.

Thank you for joining me for this quick body scan.

Know that this is something you can use anytime you need a moment just to reconnect,

To reground and get present,

To step out of the external and into yourself.

Reviews

A concise, secular, and highly effective body scan meditation.