No Introduction: Brief Body Scan For Pain

This is the same audio as "Brief Body Scan for Pain" just without the introduction. I suggest listening to that file first. After listening once, you can use this file without the intro. A brief body scan to bring awareness to various areas of the body. Guidance by Caitlin Brown of Mindful Detroit.

Transcript

We are going to begin to bring our awareness to the top of your head.

And there's nothing that you need to do here.

You don't need to try to relax these areas,

But we're just going to bring observation to each area.

Just notice what is there,

Any sensation or lack of sensation.

So knowing if it's hard to feel anything in that area,

That is a valid understanding and that's a valid observation.

So now bringing your awareness to the back of your head.

And the left side of your head and your left ear.

And the right side of your head and your right ear.

Now bringing your awareness to your face and your forehead.

Your eyes and your temples.

Your nose and your cheeks.

Your mouth.

And your chin.

Just noticing whatever sensation you're feeling in your face is valid.

Bring your awareness to the back of your neck.

And to your throat.

The backs of your shoulders,

The tops of your shoulders.

Notice your upper arms and your elbows.

Your forearms.

Your wrist and your hands.

Notice all of your fingers.

What do you feel?

What do you observe?

Coming back up the arms,

To the shoulders and the back.

Notice your upper back.

Your mid back.

And your low back.

Just observing any sensation in these areas.

There's no right or wrong.

Noticing the right side of your torso and the left side of your torso.

Noticing your chest and your abdomen.

Noticing your lower belly,

Your pelvis and your hips.

Noticing your buttocks and your thighs and your knees.

Bringing your awareness now to your lower legs.

And to your ankles.

To your feet.

To all of your toes.

Taking a moment now to feel your whole body.

And to end.

Just take a few breaths.

Notice how that sensation of the breath feels in your body.

When you're ready,

If your eyes are closed,

Very gently,

Blinking them open.

Again,

To move your body,

Maybe do some shoulder rolls or gentle neck rotations,

Whatever feels good for you.

Thank you for trying this brief body scan with me.