Body Scan Meditation

Body Scan Mindfulness Practice to help relieve tension as you focus on different body parts through guided words, leading to greater relaxation.

Transcript

This is a recording of the body scan and the aim of the body scan is to fall awake rather than fall asleep.

The body scan is a formal mindfulness practice and it can be done lying down or sitting in a chair making sure that if you are sitting in a chair that your spine is as straight and as comfortable as possible.

It's a way of being with your body and being with yourself and the idea is to maintain awareness as much as possible in every moment.

Watch the practice with an open mind and let go of any expectations or any goals and don't try to get any results from it.

Remembering that mindfulness is about being with things as they are,

Moment to moment,

As they unfold in the present.

So just let go of any ideas of how you feel this should go and just be.

Give yourself the space to be as you are and you don't even need to try and relax,

Just make sure that bones are switched off and that you are comfortable in your space either sitting or lying down and that you won't be disturbed.

At the end of the practice I'll ring a soft bell just to bring the practice to a close.

So making yourself comfortable,

Gently close your eyes if you wish,

Otherwise you can just let them focus softly.

Begin by feeling the weight of your body on the chair or on the floor.

Notice the points of contact between your body and the floor or the chair.

Each time you breathe out allow your body to sink a little deeper.

Become aware of the sensations of your breath.

You may feel the breath going in and out of your nostrils or passing through the back of your throat or it could be your chest or your abdomen that you feel rising and falling.

Just be aware of your breath wherever it feels most predominant and comfortable for you at this time.

When you're ready move your awareness down the left leg,

Past the knee and the ankle and right down into the big toe of your left foot.

Notice the sensations in your big toe with a sense of curiosity.

Is it warm or cold?

Can you feel the contact of your socks or the movement of air?

Now expand your awareness to your little toe and then all the toes in between.

What do they feel like?

If you can't feel any sensation that's okay.

Just be aware of the lack of sensation.

As you breathe in imagine the breath going down your body and into your toes.

And as you breathe out imagine your breath going back up your body and out of your nose.

We're going to use this strategy of breathing into and out of each part of the body that you're paying attention to.

Expand your awareness to the sole of your foot.

Focus on the ball and heel of the left foot.

The waist of the heel,

The sides and upper part of the foot,

The ankle.

Breathe into the whole of the left foot.

Then when you're ready let go of the left foot.

We're going to repeat this process of gentle,

Kind,

Curious,

Accepting awareness with the lower part of the left leg.

Take your awareness to the lower left leg,

The shin,

The back of the leg,

The knee,

The back of the knee,

The upper part of the left leg,

The thigh,

The back of the thigh.

Notice how your left leg may now feel different to your right leg.

Gently shift your awareness around and down the right leg to the toes in the right foot.

Move your awareness down the right leg,

Past the knee and the ankle and right down into the big toe of your right foot.

Notice the sensations in your big toe,

The sense of curiosity.

Is it warm or cold?

Can you feel the contact of your socks or the movement of air?

Now expand your awareness to your little toe,

Then all the toes in between.

What do they feel like?

If you can't feel any sensation that's okay.

Just be aware of the lack of sensation.

As you breathe in imagine the breath going down your body and into your toes and as you breathe out imagine the breath going back up your body and out of your nose.

Expand your awareness to the sole of your foot.

Focus on the ball and heel of the right foot,

The waist of the heel,

The sides and upper part of the foot,

The ankle.

Breathe into the whole of the right foot.

Then when you're ready let go of the right foot.

Take your awareness to the lower right leg,

The shin,

The back of the leg,

The knee,

The back of the knee,

The upper part of the right leg,

The thigh,

The back of the thigh.

Next become aware of your pelvis,

Your hips,

Your buttocks and all the delicate organs around this area.

Breathe into them and imagine you're filling them with nourishing oxygen.

Move your attention to the lower torso,

The lower abdomen and the lower back.

Notice the movement of the lower abdomen as you breathe in and breathe out.

Notice any emotions you feel here.

See if you can explore and accept any feelings that may come up,

Just as they are.

Bring your attention to your chest and your upper back.

Feel your rib cage rising and falling as you breathe in and breathe out.

Be mindful of your heart beating if you can.

And be grateful that all these vital organs are currently functioning to keep you alive and conscious.

Then be mindful of any emotions arising from your heart area.

And if you can,

Allow space for your emotions to express themselves.

Take your awareness to your arms,

Both arms together,

Beginning with the fingertips and moving up to the shoulders.

Breathe into and out of the fingers.

The little fingers,

Ring fingers,

Middle fingers,

Fourth finger and thumbs.

Slowly move your awareness to the back of your hands.

Then the palms,

The wrists,

The lower arms,

The back of the lower arms,

Both elbows,

The upper arms and finally the shoulders.

Breathe on your neck.

Then move your mindful attention to your jaw,

Noticing if it's clenched.

Feel your lips,

The inside of your mouth,

Your cheeks,

Your nose,

Your eyelids and eyes,

Your forehead and check if you're frowning,

The back of your head,

Finally the top of your head.

Take your time to be with each part of your head in a mindful way,

Feeling and opening up to the physical sensations with curiosity and warmth.

Imagine a space in the top of your head and the soles of your feet.

Imagine your breath sweeping up and down your body as you breathe in and breathe out.

Feel the breath sweeping up and down the body and get a sense of each cell in your body being nourished with energy and oxygen.

Just continue to feel the breath sweeping up and down the body.

Now let go of all effort to practice mindfulness.

Get a sense of your whole body.

Feel yourself as complete just as you are,

At peace just as you are.

Remember this sense of being is always available to you when you need it.

Rest in this stillness.

Slowly bring your awareness back into the room.

The body scan meditation has now finished.

Become aware of the room you're in.

Become aware of the place you're lying in or the chair you're sitting in.

Gently move your fingers,

Move your toes.

Slowly move your head from side to side.

Take a long,

Slow,

Short breath in and as you breathe out and whenever you're ready,

Open your eyes if you've had them open.

And then gently continue with the rest of your day or the rest of your evening.

Namaste.

Reviews

Very relaxing pace! Namasté 🙏🏻

Thank you, soul sister❤️

Great meditation. Thank you.

Very soothing. Thank you for the reminder that mindfulness does not need to include judgement.

Thank you 🌺🦋for this wonderful body scan meditation🙏

Thank you Carol. That was very calming.