Mindful Body Scan

A large part of mindfulness is being aware of our body. These days, we spend too much time in our heads and miss what the body is telling us. This practice will help you scan your body and become aware of any sensations or tension you may have. It is suitable for all ages.

Transcript

This is a short guided meditation practice and Buddhism guide called Mindful Body Scan.

Sit comfortably on the floor,

Lay on your back,

Or sit on an unarmed chair,

Whichever is the most comfortable for you.

Gently close your eyes,

And do the following breathing awareness exercise.

I want you to breathe in deeply to the count of five.

Hold the breath for the count of four,

And then breathe all the air out to the count of five.

Let's begin.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Hold.

Breathe in.

Hold.

Breathe out.

Now breathe normally,

Making sure your breath is slow and natural.

This exercise brings you comfortably into the present moment.

Just relax into this moment,

While I introduce the body scan to you.

You're going to scan your body,

And look at the activity of the mind.

Treat yourself with kindness,

Letting go of any judgment and critical thoughts.

Just become aware of how you are feeling,

And what is happening.

If you find any tension,

Just acknowledge it,

And let it go.

There's no right way to feel while you do this exercise.

The way you're feeling is fine.

It's only the way you're feeling.

So don't judge it.

Simply accept it,

Giving yourself permission to feel whatever it is you're feeling.

Now breathe fully,

And allow the breath to flow freely into and out of the body.

Bring your awareness to the fact that you are breathing.

Not change the breath in any way,

But simply experience in the air as it comes into and out of the body.

Become aware of the belly rising as the air comes into the body,

And falling as the air moves out of the body.

Not controlling the breath in any way.

Not controlling the breath in any way.

Just become aware of the rhythm and flow of the breath,

Noticing that as the breath flows naturally,

The belly lifts with each in-breath,

And falls as the breath moves out.

Just pay attention to the breath moving in,

And moving out.

Remember,

The breath is the anchor of your awareness.

Now,

On the next out-breath,

Direct your awareness away from the breath to the top of your head.

What sensations are there?

Is there tension?

Or are you feeling a sense of tension?

What sensations are there?

Is there tension?

Or are you feeling nothing?

Now gently move your awareness to the back of your head.

Become aware of any sensations.

Don't judge,

Just observe.

Move your awareness to your face now,

And get in touch with any sensations.

Now become aware of your neck.

What can you feel?

Is it tense?

Move down to your shoulders,

And place your awareness there.

Observe what you feel.

Gently move your awareness down your back.

First become aware of your upper back.

Your middle back.

And your lower back.

Release any tension you find.

Now slowly scan down both your legs.

Starting from your hips,

Thighs,

Knees,

Calves,

Feet,

And ending at your toes.

Become aware of any sensation in your legs and feet.

Now place your awareness on your stomach.

Can you feel rumblings?

Emptiness?

Foolness?

Remember,

Don't judge,

Just observe.

Slowly move your awareness up to your chest.

Is there a tightness?

An ease?

Or no sensations?

Now scan both your arms.

Start at the upper arms.

Elbows,

Forearms,

Wrists,

Hands,

Ending at your fingertips.

Now bring your awareness back to your breath.

Breathe fully and allow the breath to flow freely into and out of the body.

Into and out of the body.

Notice how calm and relaxed you are.

See how regular your breathing has become.

How peaceful your breathing is.

In a moment,

When you hear the soothing sound of the singing bowl,

Start to slowly open your eyes and gently introduce yourself back into the world.

Music

Reviews

This is a short and soothing meditation , thanks a lot for your kindness 🙏🩵🙏

Loved it, was focused and attentive the whole time 🙏🏻

Very relaxing. I must do this scan more often. Thank you!

This is one of my go-to meditations and guides. So good!

Excellent simple meditation. Needs no background sounds or music to be effective.

This was great! I have aphantasia, my mind’s eye is blind. I appreciate that we were just noticing the body and the sensations, none of this visualize sending your breath stuff. I get so frustrated and immediately shut sown when that's part of the meditation. But this was just notice and not judge. THAT I can follow along with

Lovely meditation to quiet the mind & connect with the body 🙏

Love the scan and especially the ending reintroducing the surroundings.

A very calming voice, I felt very relaxed after. Thank you.

Wonderful thank you so much. I am so thankful for this great meditation. I feel at peace and relax.

Thanks very much:)

🙏thank you. Very relaxing and brings you into the present moment.

On the spot, very balanced guided session- I had a grate time

Thank you, I feel so good after that meditation

plain and simple meditation. No silly voices. Just good technique

So peaceful and calming. Thank you!

Simple yet effective

Very good, even to Brazilians