Mindfulness Practice: Restorative Body Scan

In this short body scan we are going to pay attention to the sensations in our body. You may feel very strong sensations in your body or very weak ones, or you may not feel anything at all. Whatever you feel, is perfectly fine. Embrace these sensations with pure objectivity, without judgment. As you become aware of these sensations, be kind and curious, letting your thoughts pass by with a graceful flow.

Transcript

A full body scan practice.

Please find a comfortable place to sit and let your eyes close and your body be still and quiet.

Now bring your attention to the top of your head.

See if you can feel any sensations or feelings.

Now we're going to scan our whole body for sensations.

Sensation is anything you can feel in your body.

You may feel very strong sensations in your body or you might feel weak ones.

No worries.

Anything you feel is fine.

Also you may not feel anything at all.

Just be curious no matter what you feel.

So from the top of our head move to our face.

Pay attention to your forehead.

Pay attention to your eyes.

Relax your eyes.

Pay attention to your cheeks.

Your nose.

Your mouth.

Relax your jaw.

Pay attention to your chin.

The back of your head.

Notice your neck and throat.

And bring your attention to your left shoulder.

Resting your attention there.

Notice your upper left arm.

Your elbow.

And now your lower arm and hand.

And all five fingers.

Come back to your back and feel your upper back for any sensations.

You may not feel anything or maybe you feel some discomfort or some pressure or tingles or itches.

Scan your attention across your back and down to your spine and to your lower back.

Now come up to your chest and feel sensations in your chest.

Feel your belly.

Notice your breathing.

Notice where your body is touching the chair.

Check for any sensations.

Feel your left leg from the hip to the knee.

Feel the knee and the calf.

Feel the ankle.

Feel the foot and all five toes.

Notice your attention in your right hip and feel the right thigh.

Your knee.

Your calf.

And feel your right foot,

Including toes.

Now I would like you to take a deep breath in.

Breathe out gently and notice your entire body at once.

Keep your attention on your entire body.

And notice everything at once.

From the top of your head to the tip of your fingers and toes.

Simply notice how your whole body feels at this moment.

Take a deep breath here and gently come back to your breathing.

Come back to this moment.

The room you are in.

To the chair you sit on.

And gently open your eyes whenever you are ready and come out of this body scan practice.

Thank you.

Reviews

Thank you!

I was able to let the rest of the world go by! Thank you. I feel very relaxed. Your sweet voice was like music!
Rebecca