Body Scan Meditation

Body scan meditation is a form of mindfulness meditation where you scan your body for tension, tightness, pain, or any sensation. Possible benefits of body scan meditations includes reduced chronic pain, anxiety, improved sleep, and greater self-awareness.

Transcript

Welcome,

I'm Madeline Beaudoin-Garashi and I'm going to be leading you in a 20 minute or so body scan.

Thank you for choosing to take some time from your busy schedule of the day for yourself to do this body scan.

This body scan is typically best done in a laying down position either on the floor,

On your bed,

Or on the couch.

So take some time to get situated in whatever position you'd like to do this body scan in.

And we'll begin turning our attention inward.

Taking a couple mindful breaths.

Recognizing it's not breathing in any particular way,

But be aware of breathing on its own,

Just by itself.

Notice some points of contact that you're feeling on your body.

Maybe you have some clothing that's a bit restrictive.

Take some time to loosen that.

Perhaps you have shoes on.

Take some time to take your shoes off and get settled in.

Breathing in and breathing out.

Just notice the body as a whole.

The points of contact from the floor,

Touching the body.

Perhaps there's portions of your body that aren't touching the floor at all.

Just notice.

Notice the breathing in and the breathing out.

Again,

How the body just breathes on its own,

Not in any particular way.

While you're doing this body scan,

You may feel somewhat relaxed on occasion,

But that might not be the point of being present in the body scan today.

So it may not be that relaxing at times.

Just notice what's there.

If you're anxious,

Uncomfortable,

Maybe wanting things to be different.

You may be agitated in some way.

Notice that as well.

Notice what it feels like in the body.

It could be relaxation or whatever it may be that you're aware of right now.

Just notice it without judgment.

Now let's narrow our attention deliberately all the way down to the toes of the left foot.

Noticing the sensation in the toes.

They may be cold.

They may be warm.

You may have no sensation at all.

Just notice what's there right now.

Bringing your attention to the foot as a whole.

The bottom of the foot,

The top of the foot,

Perhaps the heel of the foot and the pressure of the floor.

Notice what's there right now.

Drawing your attention up the left leg to the knee.

Notice the calf.

Notice the shin.

Maybe you can feel clothing touching the shin and the pressure of the floor on your calf.

Notice what's there right now.

Drawing your attention to your knee,

Your left knee.

The back of the knee may not be touching the floor.

The front of the knee and the kneecap.

Focus your attention around the kneecap.

You may feel pulsating,

Tingling,

Or you may not feel anything at all.

Begin drawing your attention up the thigh,

The front of the thigh,

The back of the thigh.

Notice what's there right now.

And as your mind wanders,

Just bring it back.

How does your thigh feel in this moment?

And then the hip.

Draw your attention to your hips,

Your left hip and your right hip.

The front and the back.

There may be some stiffness.

There may be some throbbing.

There may be no sensation at all.

Just notice what's happening and be aware without judgment.

Draw your attention all the way back down the right leg.

Begin to notice the toes on the right foot.

What are you feeling in your toes right now?

In the top of the foot,

In the bottom of the foot,

Perhaps you feel the pressure of the floor of the right heel on your foot.

Notice what's happening there.

What are you feeling now?

Really drawing your attention to your ankle on the right foot and up the right leg,

The calf and the pressure of the floor and the calf.

The top of the shin,

You may have some clothing that you feel on that shin.

You may feel some tingling,

Some throbbing.

Just notice what's present today.

And as your mind wanders,

Remember we're here.

This is your time for the body scan.

Bring your attention to your right knee and around the kneecap and deep inside the knee,

The right knee.

Notice what's there.

What are you feeling now?

Drawing your attention up the right thigh,

The back of the thigh,

The front of the thigh,

The feeling of the floor.

There may be some parts of the thigh that are touching the floor and others that are not.

Just notice what's happening there.

Maybe notice the difference of the front of the thigh and the back of the thigh.

Maybe feeling the gravity in the back and not so much on the front.

Just notice what's present right now and what you're feeling right now.

Drawing your attention to the hip,

To the right hip,

Noticing the sensations there.

Moving up to the rib cage.

Notice how your ribs expand when you breathe in.

Notice the flexibility expanding and contracting.

Maybe notice the wonderful work your ribs do to protect all of your organs inside the body.

And how they expand and contract with every breath.

Just notice what is.

Notice what it feels like in the body as you breathe.

And recognizing it's not breathing in any particular way.

Just be aware of breathing as it is on its own by itself.

Be aware without judgment and just notice the sensations in your body as you breathe.

Now drawing your attention up towards the shoulders.

Notice on the left shoulder,

Narrowing on the left shoulder.

Notice what's happening with your left shoulder right now.

Without judgment,

Just breathing into that shoulder.

Seeing the sensations in that shoulder.

What do you feel?

What do you notice?

And drawing your attention down the arm,

The left arm,

To the left elbow.

Perhaps the elbow is touching the floor.

Feel the pressure of the floor and the elbow.

Notice what's happening there.

And then your left arm as a whole.

Narrowing in on the left hand and the fingers.

Maybe the backs of your hands are resting on the floor.

Perhaps the palms of your hands are resting on the floor.

Notice what's happening in your hands.

Your left hand.

And now let's draw our attention all the way back up to the right shoulder.

Maybe you feel the pressure of the floor on the right shoulder.

Maybe it feels differently right now than your left shoulder.

Just notice what's happening in your right shoulder.

Notice what's happening today.

How are you feeling now?

Really drawing your attention down to the right elbow and the right arm as a whole.

Notice what's there.

Breathing in and breathing out.

Bring your focus to your right hand and your fingers.

The back of the hand,

The palm of the hand.

Is it cold?

Is it warm?

Notice what's happening there.

Now we're going to draw our attention all the way back up the arm into the neck.

The front of the neck.

You may feel yourself swallowing at times.

You may feel the air coming through the nostrils and down the air pipe.

Notice what's present in your neck or in your throat.

The back of the neck.

Notice what's there.

The head resting on the ground.

How is the back of your neck feeling today?

Be aware of how your neck feels without judgment.

Just notice,

Breathing in and breathing out,

Where you are today.

Then we're going to draw our attention to our head as a whole,

Our jaw,

Our forehead around our eyes.

Notice what's happening there.

The top of the head,

The back of the head,

Laying on the floor of whatever surface you may be laying down on.

And drawing your attention to your ears.

Maybe noticing the sounds that you hear.

The sound of my voice.

Maybe the sounds within the room that you're in.

See if you can draw your focus to your right ear.

And notice what you're hearing with your right ear.

Then drawing your attention to your left ear and noticing what you're hearing with your left ear.

And then again,

Shifting your attention to your body as a whole,

Scanning up and down the body.

Just be aware of what's happening with your body right now.

Notice what you're feeling right now in the present moment.

And when you're ready,

You may slowly just start opening your eyes.

Thank you.