Mind Body Connection

Strengthen your mind-body connection with this relaxing body scan.

Body scan meditation is a form of mindfulness meditation where you scan your body for tension, tightness, pain, or anything out of the ordinary. Possible benefits of body scan meditations include reduced anxiety, improved sleep, decreased pain, better focusing skills, and greater self-awareness. 

Background Music:  Adrift (Theta) by Christopher Lloyd Clarke. For the best results, listen with headphones.

Transcript

Let's begin by taking a moment to settle your body into a comfortable position.

You may close your eyes or keep them slightly open with a soft focus,

Looking downward a few feet in front of you.

Allow your spine to lift and your shoulders to soften.

Today we will practice a body scan.

Taking a full breath in and a long slow breath out.

Bring gentle awareness to the breathing.

Notice the in-breath and the out-breath,

And spaces in between.

Bring attention to the top of your head,

Notice sensations or lack of sensations.

Move your attention down to the back of your head,

The sides,

To your forehead and face.

Move your attention to your neck and your throat,

And now shoulders,

Noticing what sensations you are aware of.

Shift attention to your arms,

Upper arms,

Lower arms,

Your hands and fingers.

Bring your attention to your back,

Upper back,

Down to the middle,

And down farther to your lower back.

Bring your attention to your chest,

And now slowly down to your abdomen.

Notice the way your body moves with each breath.

Notice your legs and your thighs,

And maybe the sensation where your legs rest on your chair.

Move down to your knees and calves,

Now down to your ankles,

Feet and toes.

Notice what it feels like for your feet to touch the floor.

Now bring your attention to your entire body,

From the top of your head all the way to your feet.

Just notice the whole body.

Bring your awareness to what it is like to be sitting here right now.

Finish with a full,

Deep breath in,

And a long,

Slow breath out.

Slowly bring your attention back to the world around you,

Open your eyes,

And allow your body to move a little bit to see what it feels like.

See if you can bring this connection to your body,

Into whatever you do next,

And throughout the day.

And when you are speaking with someone today,

Try listening mindfully,

While also putting some attention on your body language and your breathing.