Body Scan 15 minute

This is a 15 minute version of a body scan meditation. Mark Bertin is a developmental pediatrician and author of Mindful Parenting for ADHD and The Family ADHD Solution.

Transcript

This is a body scan meditation.

For the next few minutes,

You'll be practicing bringing awareness to physical sensations in your body.

As with any mindfulness practice,

Remember there's no particular goal of making anything happen.

There's no need to expect any particular state of mind or any particular outcome.

Simply pay attention as best as you're able,

And each time you find yourself lost in thought,

Caught up in restlessness or stress or anything else,

Return your attention once again.

So when starting,

Find yourself a comfortable position.

If you'd like to do the mindfulness practice lying down,

Allowing your body to relax as best as possible,

Allowing your legs to fall out gently to the side and placing your arms down on the surface next to you.

And if you prefer to try the body scan practice sitting,

Finding yourself a posture that's upright and balanced and that you may be able to sustain for the next period of time.

Allowing your eyes gently to close if you're comfortable,

And if not,

Keeping them open but dropping your gaze.

And in starting this practice,

Taking a few moments to notice the physical sensations of breathing.

You might find this easier in the rising and falling of your abdomen or chest.

You might instead notice it easiest in the air moving out of your nose or mouth.

Holding your breath for a moment to anchor your attention each time you find yourself often thought,

Distracted by a noise or a sensation.

And then when you're ready,

Bring your attention next to your feet.

You might notice a physical sensation to wherever they touch the floor or the surface on which you're lying.

You might notice sensations like warmth or cold,

Wet or dry,

Comfort or discomfort.

And almost immediately when you find your attention off somewhere else,

Coming back once again to your feet.

And then moving your attention into your lower legs.

Noting perhaps the touch of clothing or a blanket.

And any part of your body if you notice little or nothing at all,

That's fine too.

Next moving your attention into your knees.

And from your knees into your upper legs.

And then from your upper legs moving your attention into the muscles and organs of your pelvis and buttocks.

And each time you find your attention somewhere else,

Gently returning it once again.

And then moving your attention into your lower back.

One area of the body where many people feel physical discomfort.

And as with any mindfulness practice,

If you notice physical discomfort and feel a need to make an adjustment or to take care of yourself,

That's totally fine.

That's appropriate as well.

And taking the moment to pause and choose the adjustment you'd like to make next.

Another option during mindfulness practice if you sense physical discomfort is to practice observing it without reacting.

What happens if you pay attention to an itch or physical discomfort and just let it be for a moment?

Each time a less comfortable physical sensation grabs your attention,

Either option is equally valid.

Perhaps choosing to observe first to see if things change or they pass before deciding on your next course of action.

And then moving your attention into your upper back.

An area that many people experience tension and stress.

Perhaps letting your shoulders drop from your ears.

Releasing any sense of tension or effort that you feel able to let go of right now.

And observing whatever else there is to observe.

And then moving your attention into your belly.

Taking a moment to again notice the physical sensation of breathing.

The rising and falling that happens with each breath.

Noting too any sense of physical comfort or discomfort.

And notice if you sense the reflection of any emotion in your belly.

Many emotions occur with physical sensations in the body.

And then moving your attention into your chest.

In the same way noticing breathing.

Noticing physical sensations.

Noticing any sense of emotion.

And letting go of any tension or sensation that you feel capable of letting go of right now.

And then moving your attention into your hands.

Noticing what they feel like where they touch each other.

Or if they're separate,

Wherever they lie against your legs or against the surface.

Noticing sensations like damp or dry,

Warm or cold,

Comfort or discomfort.

If they feel tight or tense,

Letting go just a little bit.

And then moving your attention into your forearms.

And as with thoughts,

If you find yourself distracted by feelings like restlessness,

Or a lack of rhythm,

Noting that too.

And then coming back again to the practice.

And moving your attention now into your upper arms.

And from your upper arms into your neck and shoulders.

Again releasing whatever there is that you feel capable of releasing.

Letting go of any sense of striving or leaning or trying to get anywhere.

And bringing your attention next into your face.

Taking note perhaps of your expression,

Of what feels tight.

Really allowing yourself to observe and let go when that's comfortable.

And then moving your attention into the entirety of your face and head.

And then allowing your attention to take in sensations throughout your body.

In these last few moments allowing your attention to expand.

And if that's too distracting,

Using the breath again as an anchor.

Bringing your attention back once again.

And then when you're ready,

Opening your eyes.

And now before you conclude this practice,

Taking a moment,

Gathering yourself.

And then with intention choosing however you'd like to continue your day.

Reviews

Thank you for making precious guidance.
It served me well.
I appreciate this!:)

I have been using this every morning to start my day…wonderful! Thank you🙏🏼

Well done! This body scan is relaxing and his voice is soothing. I'll do this again for sure.

Very nice for helping me get to sleep. Well done

I fell asleep in the middle of the body scan. ^_^ 😀

Very helpful for coming back into the practice after a long absence

This is great session very smooth very calm no unnecessary words - succinct
Perfect

Will do again.
Thank you

Beautiful. So relaxing. Love the piano at beginning and end.

I like this direct approach, although it may not be spiritual or luxurious enough for others. I feel comfortable breathing into spots of tension or similar practices in different styles of meditation, which is not the approach here. I liked the end in particular, which was an invitation to mindfully set an intention for how you want to go about the rest of your day. Nice "call to action" IMHO. Thank you.

Very relaxing. Slow paced voice. Thank you!

Great body scan. Really helped my anxiety

Very nice, simple peaceful body scan.

Perfect meditation

This was fabulous! Thank you :)

Great body scan mediation.

It really help my mind to stay focus while on my power walk at work

This is exactly the kind of body scan I like. No nonsense; no frills. Mindfulness meditations just suit the kind of person I am.

Great effective scan to fit into 15 minutes.