What is a body scan?
In its simplest form,
It's a guided meditation that takes you on a gentle journey through your body.
I'm not talking about fantastic voyage or inner space.
I'm talking about awareness from your toes to the top of your head.
The goal isn't to judge or change anything,
But simply to notice what's happening.
Are your shoulders tense?
Is there warmth in your hands?
Maybe you feel nothing at all in your knees,
And that's okay.
It's all about awareness and acceptance.
Why is this important?
When we learn to tune into our bodies,
We catch signs of stress or discomfort before they turn into bigger issues.
We become more attuned to what we need.
Perhaps it's a stretch,
A glass of water,
Or just a few deep breaths.
Over time,
This increased awareness helps us respond to life's challenges with more calm and clarity.
Today we'll go through a body scan,
And this will help you connect with your physical self and start your day grounded and centered.
This is a skill you can return to any time you feel overwhelmed or disconnected.
It's like hitting the reset button for your mind and body.
If you're not already in a comfortable position,
Get yourself there,
Either sitting or lying down.
Close your eyes,
And let's take a few slow,
Deep breaths in and out.
Notice the rhythm of your breath,
The gentle rise and fall of your chest and belly.
There's no need to change your breathing.
Just observe.
Now,
Let's shift our awareness to our feet.
Notice any sensations,
Warmth,
Coolness,
Tingling,
Or perhaps nothing at all.
With each breath,
Imagine sending kindness and curiosity to this part of your body.
Slowly move your attention up to your ankles,
Your calves,
And your knees.
Take your time.
If your mind wanders,
That is totally normal.
Just bring it back to the part of your body that you're focusing on.
Continue moving up now to your thighs,
Your hips,
And your lower back.
Are you holding any tension there?
Or perhaps you are fully relaxed.
Whatever you find,
Just notice.
There is no right or wrong.
Bring your awareness now to your stomach and your chest,
Feeling the movement of your breath,
Your heartbeat beneath your ribs.
If you notice any tightness,
See if you can soften it even just a little bit.
Now,
Move your attention to your hands,
Your arms,
Your shoulders.
Notice any sensations,
Perhaps a sense of heaviness or maybe lightness.
Let your shoulders drop away from your ears and sink into the support beneath you.
Finally,
Bring your awareness to your neck,
Your jaw,
Your face,
And the top of your head.
Notice any sensations and allow your whole body to rest for a moment in this gentle,
Mindful awareness.
Take a few more slow,
Deep breaths.
And when you're ready,
Move your fingers and toes,
Open your eyes,
And bring your awareness back to the room.
This simple practice is a really powerful tool for reconnecting with yourself.
By regularly checking in with your body,
You're building a habit of self-awareness and self-care.
This supports your well-being every single day.
A body scan isn't just a morning routine.
It's a lifelong skill you can use whenever you need to ground yourself.
Simply relax and tune in.
I also have a number of body scan meditations available for you here whenever you need someone to guide you through one.
As you go through the rest of your day,
Notice how your body feels.
If you catch yourself tensing up or getting lost in thought,
Try taking a moment to scan and breathe.
This is all part of your journey to living with more intention,
Presence,
And compassion one morning at a time.
