MBSR Body Scan To Restart Your Day

This traditional body scan helps investigate all the sensations of the body. The practice assists in grounding and relaxing. It also helps the listener elevate the capacity to generate full awareness of physical sensations.

Transcript

Welcome to the body scan.

This is an invitation to engage with the senses in a new way,

Physical sensations in a new way that we might not have before.

To begin with,

Take a position,

Either sitting up or lying down,

A position that is relaxed,

Yet invites wakefulness,

Unawareness.

And when you're ready,

Lowering your eyes to a soft gaze,

Or letting them close,

Whichever you prefer.

Allowing our attention to just gently come upon the sensation of breathing,

Wherever that feels most prominent for us,

Whether that's the air at the nostrils,

Or the rising and falling of the chest or stomach.

Any thought that's strong enough to pull our attention away,

We simply note where our attention is gone,

And gently and forgivingly come back to the sensation of breathing.

Examining this experience closely,

Seeing all the sensations we can see with our mind's eye,

Could be the air on the inside of the nostrils,

Or the air entering the lungs.

Bringing a new sense of curiosity to this sensation of breathing.

Using one deep breath,

We feel our lungs fill,

And perhaps sensing that nourishing blood as it enters our bloodstream,

Down our neck,

Down our chest.

All the way down our left leg,

To the left foot.

And examining this sensation,

Or sensations,

As they arise in the left foot.

Seeing the contact with the ground,

From the heel and the ball of the foot,

And the toes.

Getting a sense of that edge of where our foot ends and the ground begins.

Seeing that support of the ground.

Observing any sensations that are arising in our left foot.

Whether that's the heel and ball of the foot,

Or any of the toes,

Or the top of the foot,

The arch.

Seeing if we can observe each of the toes individually,

By way of sensation.

Seeing if we can sense any movement,

Or maybe it's the clothing,

The sock on our foot.

Maybe there's some warmth or coolness.

Bringing a new sense of curiosity to these sensations arising from the left foot.

Whatever arises,

We're not wanting it to be any different,

Or wishing it away.

We're simply observing.

Simply noticing the sensations arising in this left foot.

Bringing our attention to the left ankle.

With this dense bone,

All of the moving parts.

Getting a sense of what's happening at the exterior of this left ankle.

But also drawing our attention to the interior.

Getting a sense of any sensations that are arising from within this critical moving part of our left foot.

Bringing our attention up to the left lower leg,

Between the knee and the ankle.

Noticing the sensations that are occurring at the exterior of this left foot.

Noticing any warmth or coolness,

Or tingling,

Or itchiness.

What sensations are calling for our attention in this left lower leg?

Also setting our attention on the interior of the muscle and the bone.

Noticing if any sensations are occurring from within,

That we might want to notice.

Bringing our attention to the left knee.

Noticing with our mind's eye,

The exterior of this knee.

But also the dense interior,

This large moving part that supports us throughout the day.

Noticing any sensations that are occurring from within.

Bringing our attention to the left upper leg,

Between the knee and the hip.

Just again,

First noticing what's happening at the exterior as the air meets the skin.

Or perhaps it's our clothing against the skin.

Maybe there's a warmth or coolness,

Damp or dry.

Just noticing this sensation.

And again,

Bringing that attention within the left upper leg.

Watching these large muscles,

Quadriceps and hamstrings.

And also the large bone within,

This femur.

What sensations are occurring within this left upper leg?

Casting our attention down to the right foot.

Once again,

Engaging with the sensations occurring as our right foot meets the ground.

Feeling that support at the heel and the ball of the foot.

As the ground supports us in our practice.

Getting a sense of temperature or any sensation of clothing anywhere in the foot.

The top of the foot,

The arch.

So once again,

Seeing if we can distinguish the sensation of each of the toes.

Perhaps some of them we can't.

We can't distinguish our sensation quite yet.

What is that experience like of no sensation?

Bringing our attention to the right ankle.

Once again observing closely the sensations at the exterior,

But also the interior.

These moving parts that often call for our attention.

What are the sensations occurring within the right ankle?

Seeing our attention to the right lower leg between the knee and the ankle.

Seeing what the sensations being felt are at the exterior on the skin.

Is there temperature?

Is there tingling?

What can we notice about the exterior of this right leg?

Also setting our attention within this right lower leg.

The muscle,

The calf,

And the bones within.

What sensations can we perceive within that right lower leg?

Bringing our attention to the right knee.

Seeing not only the exterior,

But the hefty interior of this right knee.

This dense bone,

Moving parts.

Any sensation that might be unwanted,

We don't wish it away.

We simply observe.

We don't tell a story about this or that,

About any sensation.

We simply notice what's coming up right now.

Bringing our attention to the right upper leg from the knee to the hip.

What can be noticed on the right upper leg?

Are there sensations or tickles or itches on the exterior?

Or just the feeling of the fabric of our clothes?

What can we notice,

Bringing a deep sense of curiosity about the sensations occurring here in the right upper leg?

Casting our attention on the hips,

Both right and left,

And including the buttocks and the groin.

Getting a sense of the contact,

Buttocks with ground or the chair.

Any feeling of the fabric of our clothing around this part of our body?

Is there warmth or cool?

What sensations are calling for our attention?

Bringing our attention to the lower trunk,

This area between the hips and about the navel.

Bringing the exterior here from the back to the front to the belly.

What can we notice about the sensations at the skin?

Also bringing our attention to the interior of the lower trunk.

Noticing any of the sensations speaking to us from deep inside.

Bringing our attention to the belly and the mid-back,

Just below the ribcage and the navel.

What sensations can be found at the exterior here all the way around the front and the back?

Can we notice them without wishing them to be any different?

Can we observe them just the way they are?

Bringing our attention to the interior of this part of our trunk.

Are there aches or twinges?

What's occurring here?

What is calling for our attention?

Can we simply notice it?

Simply see it with our mind's eye.

Bringing our attention to the chest and upper back.

Once again,

Firstly noticing sensations at the exterior,

The skin,

Around the chest,

And around the upper back.

Is there the sensation of our clothing or our blanket?

Is there warmth or coolness?

Casting our attention within this part of our chest,

Underneath this ribcage that protects all of these important organs.

What can we sense about how those are expressing themselves to us?

Can we notice it?

Can we see it?

Be extremely curious,

But unattached to any outcome.

Just watching,

Bringing a new kind of awareness to these sensations.

Casting our attention on the sensations of the shoulders,

From the edge of the shoulders to the neck.

What can we see in the sensations in the shoulders?

Is there attention?

Does it feel constricted or relaxed?

Not wishing it to be any different than it is right now.

Just watching it and experiencing it.

Allowing it to speak to us the way it will.

Casting our attention down to the left hand,

Feeling the heel of the hand,

The palm,

The top of the hand,

The thumb and four fingers.

There's a lot to observe here in the left hand.

Can we sense where each of the fingers is?

Can we sense the space between the fingers?

Some kind of perception about how our fingers are positioned without looking at them,

But just seeing that with our mind's eye.

Bringing our attention to the left wrist.

All of these bones and moving parts.

What can be noticed at the left wrist?

Is it warm or cool?

Tingling?

Uncomfortable?

What is occurring here at the left wrist?

Gently bringing our attention to the left lower arm between the wrist and the elbow.

Again,

First watching the exterior on the skin.

Any temperature or tingling or itch or ache.

Just allowing ourselves to be with these sensations just as they are.

Bringing our attention within the interior of the left lower arm.

What can we notice within it?

Again,

Perhaps we're not noticing anything with the interior.

And that too is an experience worth noticing.

Bringing our attention to the left elbow.

Bringing our attention to the right elbow.

Perhaps it's feeling dry on the outside.

Warm on the inside.

Perhaps it's tingling.

Perhaps we can feel the air against it.

Also bringing our attention to the interior of the elbow.

Seeing what we can notice within it.

Bringing our attention to the left upper arm between the elbow and the shoulder.

What can we see by way of sensation on the exterior at the skin?

Can anything be felt here?

Also casting our attention within the left upper arm.

Seeing if there are sensations within the musculature or the bone.

Noticing if there is any fatigue,

Soreness or temperature.

Seeing into our mind's eye the totality of our left upper arm.

What can we see?

Casting our attention down to the right hand.

From the heel of the hand to the palm and the back of the hand.

As well as the thumb and the forefingers.

What can be noticed here?

What can be felt at the exterior of the right hand?

Are there any sensations there you hadn't noticed?

Can you bring a new sense of curiosity about the way these sensations are presented?

Noticing the thumb and the forefingers,

Perhaps separately.

Noticing each of them.

And again,

Noticing their positions in space.

The space they occupy.

Just noticing that that is known too.

Without even watching them with our eyes.

Bringing our attention to the right wrist.

Seeing all of it,

The exterior and the interior.

Many bones that allow our hand to move in rotation.

What can be felt at the right wrist?

Bringing our attention to the right lower arm.

What can be felt here?

With the two bones and the muscle and all the skin surrounding that.

What can we see with our mind's eye by way of sensation?

At the right lower arm.

Bringing our attention to the right elbow.

This important hinge that allows our arms to move.

What can we see in the right elbow?

What can we notice?

And can we be okay with it just as it is?

Drawing our attention up to the right upper arm between the elbow and the shoulder.

What can be seen by way of sensation at the right upper arm?

Notice there's warmth or coolness,

But also there might be fatigue or soreness.

There could be relaxation.

What can be felt?

Bringing our attention up to the sensations at the neck from the shoulders to the lower jaw.

Once again,

Firstly noticing the sensations of the skin all the way around the neck from the back to the front.

Seeing whether there's a temperature,

Cool or warm.

Perhaps it's just the air meeting the skin.

Also drawing our attention to the interior of the neck.

The musculature.

The spine.

And the airway.

Bringing a heightened curiosity as to what sensations are occurring within the neck.

Drawing our attention to the lower jaw.

Feeling the sensations at the exterior of the lower jaw.

Also including within that field of awareness,

The sensations within the mouth.

Seeing the gums,

The lips,

The back of the throat,

The tongue,

The roof of the mouth.

What sensations can be discovered here?

And how can we hold them?

Can we hold them lightly?

Just as a matter of curiosity.

No matter how unwanted or uncomfortable,

Inviting them in to our attention and observing them.

Once again,

Knowing the placement of our tongue.

Whether that's at the roof of our mouth or relaxed.

Knowing the position of that tongue without having seen it where it is right now.

Drawing our attention to the sensations of the cheeks.

Feeling what is arising from the cheeks.

Are they flush?

Is there tingling?

What can be felt here at the cheeks?

Bringing our awareness up to the eyes,

Including the orbits of the eyes,

The bony structures around them.

The eyelids,

Sensing what is occurring within the eye and the muscles around it.

And even the connections behind it.

What can we notice about the eyes?

What is calling for our attention in these eyes?

Bringing our awareness to the eyebrows and the forehead.

What can be noticed here?

Is there tension?

Is there warmth or coolness?

Tingling perhaps?

What can we see by way of sensation at the forehead and eyebrows?

Bringing our attention to the temples.

Noticing the sensations occurring at the temples sometimes can hold some tension.

What can we notice right here at the temples?

And whatever is speaking to us by way of sensation,

Can we be okay with it just as it is without wishing it to be any different?

Bringing our attention to the ears.

Noticing the exterior of the ears,

The lobe,

The upper portion of the ear.

But also the interior of this ear,

Right down to where these sounds are connecting with the eardrum and creating a sensation there.

What can we notice about that without giving any meaning to the words,

Just noticing sound?

As it comes upon the inner ear.

Bringing our attention to the back of the head.

Noticing any sensations that are occurring at the back of the head.

Watching closely with our mind's eye,

Driven by curiosity as to what might be occurring by way of sensation at the back of the head.

Casting our attention to the top of the head.

Noticing the sensations that are occurring there.

And we also set our attention within the head,

Noticing whether there are any sensations occurring from within.

There may be a dull ache,

Twinge.

What can be sensed by a way of sensation from the inside of the head?

Seeing a wider field of awareness through the entire sensations of the body as a whole.

Watching the sensations throughout the body.

This symphony of sensations being offered up to us.

Just allowing them to arise and pass.

Perhaps some of them may be speaking to us louder than others.

Others may be softer,

But no less important notes in this symphony.

Just noticing all of the sensations that can be perceived.

Allowing each of them to arise and to fall.

To make themselves known and to fade.

Bringing this new curiosity to a noticing,

A noticing of all of our sensations.

And the ones speaking clearest,

We may be setting our attention more on those.

Are we in a place where we can allow those to just be the way they are?

Just as they are.

Without wishing them to be any different.

Bringing our attention back to the sensation of the breath.

Noticing once again where the breath is felt most prominently for us.

This could be the rings at the nostrils or the rising and falling of the chest or stomach.

Engaging with the breath in a deeper way if we can.

Really bringing a high sense of curiosity as to this sensation of breathing.

Which we do all day as we have all our lives without giving it this much attention.

Once again,

Any thought that's strong enough to pull our attention away,

We simply note where our attention is gone and gently and forgivingly come back to this sensation of breathing.

As we breathe in and we breathe out.

If our attention pulls us away a thousand times by way of thought,

We simply bring our attention back a thousand times.

This is the practice of meditation.

As we cultivate this new way of relating with sensation and with our breath,

With thought and the sensations of our body,

Let's endeavor to take this new way of relating with us out into the day so we can restart whenever we want.

Let's take a quickchnate.

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