Bodyscan

This is a traditional bodyscan. You're being guided to wander with your awareness through your whole body, one body part after another.

Practicing this bodyscan regularly helps you to become more aware of the sensations in your body. A result of doing the exercise can also be a deep relaxation. This meditation can help you fall asleep at night.

Make sure to practice this meditation when you are undisturbed and have a place where you can lay down or sit comfortably.

Transcript

Welcome to your body scan.

Find a warm and safe space where you feel comfortable and where you won't be disturbed.

It's helpful to wear comfortable clothes.

For this exercise it is best to lay down on your back.

If this is not possible find another comfortable position that allows you to relax.

Gently close your eyes and stay as attentive as possible.

The time that you take for this body scan is a time you give to yourself and to your inner world.

You're being guided to let your awareness wander through your whole body.

The purpose of this journey is to receive how your body feels in every moment.

Without changing anything about that.

Meet every sensation with a kind,

Welcoming and curious attitude.

When you come across emotions and thoughts simply become aware of them and return effortlessly to the instructions.

There is no right or wrong way to do this exercise.

There is nothing to achieve here,

Not even relaxation.

Direct your attention to your body and perceive what you're feeling right now.

Be present with your sensations without the need to change them.

Be kind,

Welcoming and curious with every sensation again and again.

Allow yourself to be fully here.

Now bring your attention to your breath without manipulating it.

Simply notice how the air is flowing into your body and out again.

Feel the place in your body where you're feeling your breath the most.

Your belly,

Your chest,

Your nose.

And for a moment simply be with your breath,

With your whole being,

Your complete attention.

Now direct your attention to the points where your body touches the ground underneath you.

Let yourself sink deeper into the ground with every breath.

And with every out breath let go of what you want,

Of what wants to leave your body.

Now direct your attention to your left leg and slide it down to your left big toe.

Simply be aware of every sensation that you can feel located in your left big toe.

Tingling,

Prickling,

Sensation of warmth or cold.

Any sensation is welcome.

Now move your attention to your left little toe and simply perceive everything that is there in this moment.

Also perceive the toes in between the big and the little toe.

And even the spaces in between the toes.

Place your attention on your left sole of your foot.

Maybe you can feel your blanket or your clothes,

Your socks.

Maybe you can feel the air.

Move your attention to the heel of your left foot.

And simply be aware of every sensation.

You don't have to do anything.

You simply observing let your attention slide to the top of your foot and your ankle.

Let your thoughts or emotions arise.

Register that and bring your attention back to the body part.

Surrender with your attention to your left lower leg and your left knee,

Calves and your shin.

Don't try to change anything.

Welcome every sensation that you feel.

And when you feel nothing at all,

Then welcome that and be with that.

Now move on with your attention to your upper left leg.

First to the back of your upper left leg.

To the sides and the front of your upper left leg.

Feel your left waist and hip and your left pelvis.

And now just for a moment feel your whole left leg.

Be with your whole left leg,

The sensations from your toes up to your hips.

And now as you feel that,

Gently slide down with your attention,

Your right leg until you arrive at your right big toe.

Take a moment to perceive any sensation,

Any feelings in your left big toe,

Right big toe.

Your right little toe and the toes in between.

Feel all your toes combined and even feel the spaces in between the toes.

Move on with your attention to the sole of your right feet and to the heel of your right foot.

Feel your right upper foot,

The top of your foot,

The outer slingshot.

Not having to do anything in this moment.

Now direct your attention to your ankle.

Be aware of all the sensations in your ankle,

Of your right leg and of your right lower leg,

Of your calf and your shin.

Move on to your right knee and simply register every sensation without the need to change anything.

Place your awareness on your right upper leg,

Starting with the back of your upper leg,

The sides and the fronts.

Move further upwards in your body to your right hip,

Your pelvic area.

And now again take a time to feel your whole right leg.

Be present with all the sensations in your whole right leg in this very moment.

Now be aware of the sensations in both your legs.

The toes of your feet,

Up to your hip and to your pelvic area.

Be aware of your buttocks,

The anus and the genitals.

And of the front part of your pelvic area.

Now gently let your attention flow to your lower belly,

To the skin on your belly and even the inside of your belly.

Now be aware of the area around the belly button,

The middle part of your belly,

Your stomach area and your upper belly.

Feel how your breath is moving your belly,

Maybe you feel tingling,

Prickling,

Vibrating sensations,

Stinging sensations,

Sensations of warmth,

Of heat.

Welcome everything like a friend,

Without the need to change your sensations,

Without the need to push anything away.

As you move your attention to the sides of your belly area,

The side abdominal muscles.

And now perceive your lower back,

Middle back and your upper back.

Not just touching the ground,

Not just laying there.

Welcome every sensation that you perceive and perceive your whole back right now.

Moving on with your attention to perceive the lower part of your chest,

The upper part.

Feeling your right chest muscles and your left chest muscles.

Moving on to your neck area and the shoulders.

Be aware of the sensations in your shoulders and your neck.

And now gently slide down with your attention both arms until you reach the tips of your fingers.

Feel your fingers,

The palms of your hands,

Your thumbs,

The backs of your hands,

Your lower arms,

The elbows and your upper arms.

Feel your whole arms up to the shoulders.

And now feel your whole body from the shoulders down as a whole.

Your toes,

Feet,

Lower legs,

Upper legs,

Your whole legs,

The torso,

Belly area,

The back,

The chest,

Shoulders and arms.

Lower body and upper body.

And now gently bring your awareness to your neck,

Underneath the back of your head.

Simply feel everything and welcome every sensation,

Tension,

Relaxed sensations.

Feel your shoulders and also be aware of your throat area.

Move your attention upwards to your face and start by perceiving the sensations in your chin.

Whenever thoughts come up,

Simply register that there is a thought and effortlessly return to your body part and your sensations.

Feel your lips and the inside of your mouth,

Your tongue,

The right cheek,

Your left cheek,

Your nose,

Your eyes resting in their holes,

The point in between the eyes.

Your right eyebrow,

Your left eyebrow and your ears.

And feel your forehead as well.

From your forehead wander further upwards with your attention to the crown of your head.

Simply be aware of all the sensations in your head and your face.

For one moment be aware of your whole body,

Your feet,

Legs,

Pelvis,

Belly,

Back,

Chest,

Arms,

Shoulders,

Neck and head.

And now imagine with your next in-breath the breath is entering from the crown of your head and filling your whole body.

As you breathe out your breath is leaving through the bottom of your feet.

As you breathe in again your breath is entering through the bottom of your feet,

Filling up your whole body and then leaving your body through the crown of your head.

Stay with this image for a while.

Enjoy this feeling.

Be with every sensation in your body.

And now if you want to fall asleep you may gently drift away into dreams.

If you want to stand up and go about your day again you may take one deep breath in through your nose and out.

Start moving your body again starting at your toes and the tips of your fingers.

And let that movement spread and stretch and move your body.

And when you're ready you can open your eyes and go about your day.

Thank yourself for taking this time,

Give yourselves a smile and have a wonderful day.

Reviews

Excellent meditation!