The Body Scan

The body scan is one of the most fundamental, well-known and basic mindfulness practices. This guided audio provides straightforward instructions for the body scan, in an easeful and direct way. Listen to this practice a couple of times, and then try it on your own at your own pace.

Transcript

The body scan is one of the most common mindfulness practices.

It's a great technique for developing concentration,

For deepening awareness of the body,

And for managing stress,

Anxiety,

Even insomnia.

You can practice the body scan in any posture,

Sitting,

Standing,

Or lying down.

We'll start by sitting.

So sit comfortably in a position that's upright yet relaxed.

You want to be alert without being rigid,

At ease without collapsing or slouching.

If you're using a chair,

Try sitting up on the front edge of the chair with your spine straight or placing an extra pillow or cushion behind your lower back for support.

Your eyes can be closed or just slightly open,

Gazing softly at the ground in front of you,

Whatever feels more comfortable.

If you like,

You can start by taking three slow deep breaths to allow yourself to arrive more fully.

Breathe in through your nose and out through your mouth.

As you breathe out,

Pay attention to any feelings of ease,

Softening,

Or relaxation in your body.

Next,

Check your frame of mind.

There's nothing special we need to do here,

Nothing you need to accomplish,

Achieve.

It's enough to just be here,

Present,

Feeling your body.

This kind of relaxed,

Natural presence is very important.

During the rest of this guided practice,

I'll be inviting you to move your attention through your body,

Starting at the head and working our way slowly down to the feet.

We'll spend more time in some areas than others.

With each part of the body,

I'll be inviting you to feel whatever sensations are there,

And then if there's tension,

To see if you can relax or release it.

So let's begin.

Start by placing your attention at the top of your head and notice any sensations you feel there.

There might be temperature,

Tingling,

Itching,

Or even just a slight feeling of contact on the scalp.

You might not feel any sensations,

Just a kind of blankness.

That's perfectly fine.

You can just notice that.

Now shift your attention to the back and sides of your head,

Noticing any sensations there.

We're not trying to feel anything special,

Just noticing whatever's present with a sense of openness.

Again,

If it's blank or neutral,

Just notice that.

Feel your ears,

Any sensations there.

Next,

Feel the forehead and eyebrows.

What do you feel there?

Is there temperature,

Tingling?

Maybe there's a kind of softness or aching.

Just notice whatever you feel,

Pleasant or unpleasant.

If there's tightness or tension,

See if the muscles in the forehead and eyebrows can relax just by bringing awareness to them.

Feel the temples and any sensations there.

See if you can soften and release any tension or holding in the temples.

Now bring your attention to the eyes.

Maybe you feel the slight weight of your eyelids resting on the eyes.

There might be warmth.

There might be pulsing or moisture,

Even burning if you're tired.

What do you notice as you rest your attention there on the eyes?

Can you soften and relax the tiny nerves and muscles in the eyes and the eyelids just by becoming aware of that area?

Allow your attention to move to the nose,

Your cheeks and cheekbones,

Feeling any sensations there.

Bring your attention to the lips.

Can you feel them touching?

Feel the tongue resting inside your mouth.

Sometimes there can be very fine and subtle sensations in the lips,

Mouth and tongue.

You might notice tingling or pulsing,

Warmth,

A gentle weight,

Even moisture or dryness.

Feeling any sensations,

Lips,

Tongue and mouth.

Next,

Feel your jaw.

Notice any sensations there.

See if you can release the muscles in the jaw.

You might find that the mouth opens slightly.

Now feel your entire head,

Top,

Sides,

Back of the head,

The face and jaw.

Just feeling the whole head and any sensations that are predominant.

As we continue moving the attention to each part of your body that I mentioned,

Remember that we're not looking for any particular or special sensation.

We're just feeling and noticing whatever's present,

Pleasant or unpleasant.

And if there's tension,

Seeing if there can be a letting go,

Relaxing or releasing just by feeling that area.

So now shift your attention to the neck and shoulders.

What do you notice there?

Many of us tend to hold tension in this region.

Is there any tightness or soreness?

Maybe heaviness?

Anything else you notice?

Can you relax or soften there,

Letting the shoulders drop slightly?

Feel the skin along the sides and front of the neck.

Noticing any sensations there.

Now work your way down the arms,

Feeling any sensations in the deltoids,

Biceps and upper arms,

The elbows,

And down the forearms.

Next,

Feeling the wrists.

And now the hands.

Feel the backs of your hands.

Feel the fingers.

Feel any sensations in the palms of your hands.

Warmth,

Tangling,

Pulsing or heaviness,

Just whatever's there that you notice.

Next,

We'll move our attention down the back,

Feeling the sensations,

Relaxing and releasing any tension or tightness that you come across.

Remember it's common for there to be blank or numb areas on the body,

Especially on the back.

This isn't a problem.

Just allow yourself to notice that blankness,

A lack of sensation.

Start at the upper part of your back,

Behind the shoulders and down the shoulder blades.

Feel any sensations there in the upper part of your back.

Relaxing and releasing when possible.

And then feel across the middle part of your back.

And finally down in the lower part of your back.

Feel any sensations in your armpits.

Warmth,

Touching,

Pressure.

Could be tingling or itching.

Move your attention slowly down the sides of the torso,

Feeling any sensations along the ribs and below.

Bring the attention back up to the top of your chest now,

Becoming aware of any sensations across the collarbones.

Allow your attention to move slowly down the front of your torso,

Feeling any sensations in your chest,

The midriff and solar plexus,

All the way down to the belly and the lower abdomen.

Is there temperature or texture?

Movement?

Maybe pulsing or tingling.

There might be blank areas or aching or tight spots.

First simply noticing whatever sensations are present,

Just as they are.

Then allowing any areas of tightness or contraction to soften and loosen if possible.

Now feel the area around your waist,

The front,

Sides,

And back of the waist.

Work your way down your hips and pelvis,

Noticing any sensations there.

Feel your bottom and any contact it makes with the chair or cushion if you're sitting.

There might be heaviness,

Pressure,

Hardness.

Bring your attention into the large muscles of the thighs,

Feeling any sensations in the tops of the thighs,

The sides and back of the thighs.

Maybe the contact of your clothing against the skin feels smooth or rough,

Cool or warm.

Shifting your attention now into the knees,

The front,

Sides,

And back of the knees.

Moving down into the shins,

Feeling any sensations in the shins.

Feeling your calves,

Any sensations in your calves.

Put your attention now in your ankles,

Feeling any sensations there.

Just noticing what's present.

Now feel the feet,

Feel the tops of your feet,

Any sensations.

Feeling the sides and soles of the feet.

Notice any sensations present in your feet.

Last,

Let's take a few moments to feel the whole body.

Notice any sensations that are naturally present.

If there are areas of tightness or contraction,

Once again,

See if they can soften and relax by just being aware of them.

This completes our practice of the body skin.

If you want to continue,

You can start at your feet and move back up the body towards your head,

And then back down again,

Passing the attention through the body up and down,

Being aware of sensations or blank areas,

Softening and relaxing any tension or holding that you notice.

In the future,

You can do this body scan at your own pace.

You can go more slowly,

Feeling the sensations in detail,

Taking your time with various areas of the body,

Being careful not to strain or strive.

You can also go more quickly,

Moving through larger areas of the body,

Taking care not to rush.

Thanks so much for joining us,

And good luck with your practice of the body skin.

Reviews

This will become a favorite. Soothing voice, nicely paced. Nothing extranious. Thank you!

Very simple, relaxing and efective, to start a day. Many thanks

Lovely body scan, really well paced, gentle, clear and reassuring instruction 😁 thank you very much Oren 😊

I am very relaxed. Thank you!

Very calming and simply guided body scan.
Thank you very much.

Wonderful body awareness exercise - nice pacing and guidance. Thank you!

Enjoyed the reminder to just notice that. Thank you

Excellent relaxation technique thank you for your time

Thanks, I have tried numerous body scans before but this is by far the best one. 🙏

Really enjoyed that

The calming I need to get out of bed - I am scared about the Ukraine.

Amazing thank you so much for your time and blessings

Marvelous. Calm. Supportive. Clear.

So relaxing! Thank you!

Wonderful!🌺 Thank you🙏🏻💓x

Soothing voice, thanks

one of my favorite scans

Excellent pacing. Thank you

Thank you for this and all your meditations.

Lovely pacing & just enough instruction.