(MBSR) Short Body Scan

The briefest of whole body scans. Great in conjunction with the longer recordings for those days when 10 minute is all you've got.

Transcript

Welcome to the body scan.

This is a ten minute meditation that can be done either sitting in a chair or resting on the floor.

After settling yourself,

Begin by noticing what parts of your body are making contact with the surface.

Breathe in,

Allowing an inhalation to fill the lungs,

And move through the body and an exhalation to leave the body,

Releasing and settling.

Inhaling and exhaling.

Breathing in and breathing out.

Breath following breath.

Begin now by shifting attention to the soles of both feet,

Noticing any particular sensations that may be present as you expand your awareness from the heels of the feet to the tips of the toes,

All along the soles of both of your feet,

Bringing awareness to any sensations of warmth or coolness,

Tingling,

Tickling,

Noticing your experience as you scan the soles of your feet.

And now expanding awareness to include the tops of the feet,

Including all ten toes and the spaces between the toes.

And now the ankles,

The left and the right ankles.

And allowing awareness to include now both feet and ankles,

Noticing any sensations that may arise as you attend to your feet and ankles.

And now drawing the attention upward to the calves of both legs,

Again noticing any particular sensations that may be arising as you expand your attention to include both calves,

All the way up to the knees and all the way back down to the ankles.

And now continuing this journey of awareness to include the thigh region of both legs,

All the way up to the buttocks and the hips.

Noticing sensations that may be arising,

Again pressure,

Coolness,

Or perhaps nothing in particular,

Simply noticing.

And now continuing to move upward towards the torso,

Beginning with the back of the body,

Moving from the lower back to the middle back,

The upper back,

Across the shoulders,

And down towards the front of the body,

The collarbones,

The sternum,

The ribs and abdomen.

Directing awareness to include the sides of the upper body,

Inhaling and exhaling,

Being aware of the entirety of the torso,

Both internally and externally.

And now directing awareness to the shoulder area of the body,

Both the left shoulder and the right shoulder,

Noticing any sensation that may be present in this area of the body.

And now allowing attention to flow down each arm,

The left arm and the right arm,

Both hands,

All ten fingers,

Fingertips,

Breathing in and breathing out,

Noticing,

Allowing.

No need to change anything,

Simply letting be.

And now drawing your attention upward to the back of the neck,

The throat,

The tops of the shoulders,

Noticing any tension or tightness that may be present.

Breathing in,

Breathing out,

Continuing awareness to include the head,

Beginning with the face,

The entirety of the scalp area,

All the way to the crown of the head,

Allowing awareness to include each part of the face,

The head,

Scanning and noting any particular sensations that may be present.

Continuing the breath.

Breathing deeply and exhaling completely,

Allowing awareness to include the body in its entirety,

Beginning with the crown of the head and including the entire head region,

The neck,

Now the shoulders,

Both of the arms,

All the way to the fingertips,

And now the front of the body,

The sides of the body,

And the back of the body,

The hips,

The lower torso,

The thighs,

The knees,

Continuing attention to include the ankles,

The heels,

The soles of both feet to the tips of the toes,

And now allowing awareness to the entire body from the crown of the head to the tips of the toes.

And now breathing in and breathing out,

Fully and completely,

Attending to the body as an entire unit,

Breathing into the body as a whole,

Breathing out from the body as a whole.

Taking another minute before we end this 10-minute body scan,

Allowing the breath to journey through the entire body,

Inhaling fully,

Exhaling completely,

Releasing with the exhalation,

Letting be and continuing to breathe as we hear a gentle sound ending our body scan experience,

And remembering it is possible to return to this state of awareness of the body,

Of the breathing at any time.

So now bringing your attention back to the room and continuing to breathe.

Reviews

Very good quick body scan

A thorough, yet quick body scan for when you only have 10 minutes!

Great for a quick stop, efficiently helping my attention back to the body and the breath. Thank you!

Tim talks you through the whole time, so if you're looking for silent time, this isn't it. But for me, th I s was a perfect way to re-inhabit my body before getting out of bed. Thanks, Tim.

I really enjoyed this. The facilitator's instructions were direct and encouraging and helped block out the usual multitude of thoughts that crowd my meditations.

Perfect length for a short but complete body scan. Just long enough for me to be able to keep my mind from wandering.

My go to meditation. The soles of the feet bit makes me sooo relaxed!

Very good for the short time. I will try the longer one!

Thorough enough, but not too long. Very enjoyable

Thank you. This was a very brief but thorough scan. Relaxing.

Well done quick meditation

Short and complete MBSR Meditation

Beautiful pick me up and reminder. Namaste.

Bringing awareness to the body causes me to feel tingles in my fingers and the bottom of my feet. I enjoyed this mediation, because it's effective and it's convenient for someone who is always on the go!

Very effective thanks

I thought I would find a shorter body scan helpful...and it is! But wow it goes fast. Good for days where I'm just trying to maintain a practice but I needed more sleep. He does a good job moving through the parts quickly.

Great voice. Straightforward and complete 10 minute body scan

Great wuick bodyscan. Thanks!

I really enjoy this body scan meditation. I listen to it almost every morning. Thank you 🙏🏼