MBSR Body Scan (20 min)

The Body Scan is a core practice of the free 8-week MBSR course found at Palouse Mindfulness.

Transcript

This body scan meditation is designed to bring greater awareness and attunement to body and to mind.

We'll be doing this in a state of relative physical stillness,

So it's best to arrange a time and a place in which you'll be comfortable and you won't be disturbed,

Dressing in loose and comfortable clothing which won't restrict your way through your breathing.

This meditation is usually done lying on the back,

But it can be done in any posture that's comfortable and easy for you.

It can be done in a rug,

A mat or a bed,

Or it can even be done in a reclining chair.

You may want to use a light covering to help stay warm,

And a flat pillow can be helpful for the head if it's more comfortable that way.

If you are lying on your back,

Letting your arms lie alongside your body,

Palms up towards the ceiling if that's comfortable for you,

Heels on the floor allowing your feet to fall away from each other.

And as you're lying here,

Allowing yourself to notice whatever comes up in your awareness,

Simply accepting what is happening in the body and the mind,

Experiencing it clearly and as it is in this moment.

Noticing where your body makes contact with the floor or the mat.

You may have sensations of touch or pressure on your heels,

Your calves,

Your legs or buttocks,

Your upper back,

Your arms.

And as you're becoming aware of these sensations,

Bring your awareness now to the fact that you're breathing.

Noticing the actual physical sensations of breath.

Just noticing the rhythm of your breath as it moves your belly.

There may be slight movements of your chest.

You may be aware of how the air enters through your nostrils and through your windpipe and into your lungs.

Allowing that natural movement of your breath to continue without really having to do anything about it at all.

There's a tendency to want to control the breathing when we bring attention to it.

Just noticing how it is,

Whether it's short or fast or long and deep.

Just allowing it to move at its own rhythm.

And when you're ready on your next in-breath,

Allowing the breath that comes in and fills the lungs and moves your belly up,

Imagining that your entire body is hollow and accepts the air as it comes in through the lungs.

As the body accepts the air through the nostrils and into the lungs,

Imagining it going all the way down,

Down into the belly and into the legs,

All the way down to the toes.

You may notice tingling or temperature or coolness or throbbing.

Or you may not be aware of anything at all,

If that's the case,

Just being aware that that's where your attention is.

And as you breathe out,

Allowing your awareness to move from your toes to the balls of your feet.

Allowing your awareness to the balls of your feet to dissolve as you move your awareness to include the whole flat part of your foot,

All the way down to the heel,

That long triangular area,

That meaty part of your foot that has contact with the ground as you walk.

And noticing just where your heel may be touching the mat or the floor right now.

And whatever you may be noticing there is just what you're noticing right now.

There's no right or wrong feeling or sensation to have.

And letting your awareness move to the ankles.

The surface of the skin to the inner parts of the ankle that allow your foot and your ankle to move so smoothly and support you as you're walking.

And on your next out-breath,

Moving your awareness to the calves of your legs,

Including the meaty part that may be touching the mat or the floor.

The muscles or tendons that run alongside the shin.

And when you're ready,

Moving your awareness to your knees,

Including the back of the leg,

The kneecap itself,

The joint inside,

The skin around the whole circumference.

And moving from your knees to your thighs.

And being aware of the entire circumference of your thighs around the top and along the bottom side.

The muscles and tendon and bone interior to the thighs,

Saying what it's like to have your awareness in this part.

You may feel weight or throbbing or heaviness or tingling or pressure,

Whatever comes to awareness.

And as you're ready to do this,

Moving your awareness higher to the hip,

The pelvic area,

The buttocks where they touch the mat or the floor.

And moving your awareness from the pelvic area to the lower back.

And being aware of how the movement of breath affects this part of your body.

As on each in-breath,

Your belly expands a little bit.

And the out-breath gets flattened somewhat.

And seeing if it's possible to maintain awareness of your breathing and how it's physically moving with your abdomen,

All the way from in-breath to the pause at the end of the in-breath as you're ready to go the other direction through the out-breath.

Noticing how the expansion and contraction affects the sensations on your skin from clothes or from pressure.

And bring your awareness higher in your body to the area of the diaphragm and both above and below that,

Where some of the internal organs are,

In your lower rib cage,

Your middle back.

And as we do this,

If you're noticing any holding or tension in any part of your body,

Just noticing that that's there.

Letting your breath move through that part of your body if your breath is affecting it.

Imagine your breath going into that part of your body.

Imagine it leaving at its own rhythm.

And when you're ready,

Bring your attention,

Your awareness,

Into the cavity of your chest,

Your rib cage,

Around your upper back where it touches the mat or the floor.

Noticing just how the chest may be expanding or contracting just slightly with each breath.

Being aware of how the entire torso area moves very subtly with each in-breath and out-breath and the pause between.

Being aware of how your shoulders may be affected with the movement of breath,

Including your upper shoulders,

The sides,

The upper back.

Moving your awareness from the shoulders themselves to where they attach to your neck.

And sensing into those areas of connection,

Starting from a broad base to the top of the shoulders,

Narrowing to the neck itself.

With your next in-breath,

Allowing your awareness to move from your shoulders through your upper arms all the way down to your fingertips.

Imagine the breath going back out from that area and shifting your attention now to the back of the hands,

And the palms of the hands,

The base of where your thumb connects to your hand itself.

Shifting your awareness to your wrists,

Moving to your lower arms,

Extending from the wrist all the way to the elbow.

Moving your focus from your elbows to your upper arms.

And back up into the shoulders and the base of the neck.

And moving from the base of the neck to your jaw,

Your throat area,

Including sensations you may have of the interior of your mouth.

Are you ready shifting to your gums and to your lips?

Being aware your lips have both an interior part and an exterior part.

And moving to the cheeks,

To the nose and the nostrils.

Noticing here how the breath comes in through the nostrils and how it leaves.

Moving to include the eyes themselves,

The muscles around the eyes,

In the upper cheek,

In the eyebrow,

In the corners of the eyes.

And moving to the brow above the eyebrows.

The entire scalp area from your brow across the top of the head and all the way down to the ears.

And when you're ready,

Sensing into the entire body,

From the top of your head to the bottom of your feet.

Allowing and noticing whatever sensation may appear as you include all of the body.

Head and shoulders,

Arms,

Torso,

Buttocks,

Thighs,

Calves,

Feet.

Allowing things to be just as they are.

Beyond tendencies of the mind to want everything to be a certain way.

Beyond liking and disliking.

Seeing ourselves as complete and whole right here,

Right now.

Just exactly as we are.

Noticing and experiencing the fullness of life.

Acknowledging our ability to be present with whatever presents itself.

And as this segment ends,

You might want to wiggle your toes and fingers.

Stretch in whatever way feels comfortable right now.

If your eyes have been closed,

Allowing them to let the light in.

And as you're ready,

Re-establishing contact with the entire world outside your body.

This ends the body scan meditation.

Reviews

This meditation has been key in recovering from chronic pain.

Loving this course and so grateful that the recordings are available here.

This practice made me aware of how often my mind was wandering throughout. I will get back regularly to work at it.
Thank you 🌷

Such a comfortable, soothing voice. I love how your words flow to guide me from one body part to the next, and how you connect the breath with such ease to the entire experience in my body.
Thank you

A great, relaxing body scan. Thank you for sharing your gift, Dave. 🙏💛

As someone who is new to body scan meditation I appreciated the slow simple guidance. I am just starting to become aware of body sensations and this session was very helpful in establishing this connection and awareness. Thank you.

Thank you so much
Great !
And love your background with John Kabat -Zin !!!
💫

Different but very beautiful and powerful. I am quite deaf and wear a hearing device and cannot normally distinguish words easily but was able to hear you fairly easily so thank you so very much!♥️♥️♥️

The Palouse MBSR program has been a life changer for me. MBSR is Mindfulness Based Stress Reduction. It is an 8 week course (actually 8 modules you can take as long as you like!) that covers the basic practices of mindfulness: being present and aware in order to experience life fully. This course is modeled after that taught by Jon Kabat Zin . Dave Potter put it all together online: every module has a video playlist (very entertaining and thought provoking) that is illustrative of that weeks theme from being present in your body, turning toward pain and difficult emotions, Lovingkindness and ultimately developing your own ongoing practice. Also each week is a guided meditation: this one is week 1 and a staple of the course along with the 37 minute version. This course changed my life as it formed the scaffold I have long sought to encompass all my meditation, yoga and self growth in to a related system. Thank you Dave Potter. This meditation is ideal to begin the process of awareness and learning to live in the now. Palouse mindfulness is secular and has helped me with the ongoing goal to respond instead of react and live life moment to moment in joy, appreciation and gratitude. I am sure I will need to keep up this practice and this Meditation and its accompanying longer version is the foundation I will return to over and over to ground myself in my body and this perspective . Thank you for the program and this meditation. It and the course can be found free of charge and in a variety of languages at www.palousemindfulness.com

One of my favorites 😍. It's been a great addition while taking the Palouse training and since I'm also a martial
artist. It helps to re-engage with my body at the end of the week. Thank you

The pacing is perfect. It gave me just the right amount of time to sense each place in the body. This is my favorite body scan meditation.

I mix things up, but this is always a great way to start the day. Thank you, Dave Potter!

MBSR was a lifesaver for me. Dave’s body scan is quieting and focusing.

Simple MBSR Body Scan. Thanks to Teacher Potter. 🙏

Always new! Thank you

I am usually too distractable to do body scans, especially “long” ones like this 20-minute session. But this guided meditation worked really well for me, because he was very specific in his suggestions on what body parts & sensations to focus on at each moment, and the pauses were relatively short before moving on to the next specific thing. I also liked the mental imagery of imagining my body was hollow and then attending to each place my breath “filled”. Thank you!

Wow, that felt amazing.

Brilliant! Restarting the mbsr by myself and this will be my go to body scan for sure thank you for sharing

Very relaxing 🙏 I use it before I go to sleep.

This is literally my favorite meditation to listen to. It’s my main “go to” meditation. It just instantly brings me home. Thank you 🙏🏼 💙