Body Scan (3 min)

Want to relax or refresh? The body scan is a relaxing way to become present by noticing bodily sensations.

Part of a series of somatic and embodiment practices, to help you develop full-body listening, activate your life force, and love the temple of your body!

Transcript

Hello,

Pashalindi here.

Here's a short mindfulness practice designed to help us let go of thinking and come back to the present moment,

To sensations in the body.

So first,

Finding a comfortable sitting or lying position.

Either closing your eyes or leaving the eyes open with a relaxed,

Soft gaze.

And taking a nice,

Long,

Deep breath.

And now moving the spotlight of your attention to the crown of your head and feeling into sensations there.

Do you notice any tingling or numbness?

A sense of pressure?

Any coolness or warmth,

Perhaps?

So feeling sensations,

Noticing any changes,

And letting any thinking that arises just be,

Without getting caught up in it.

And now we'll continue to scan our attention downwards,

Body part by body part.

So scanning through the face,

Neck,

The left shoulder,

Left arm,

Left wrist,

Left hand,

And each finger.

And now moving to the right shoulder,

Down the right arm,

Wrist,

Hand,

And each finger.

Moving back to the back,

Moving downwards to the lower back.

And if we notice any painful sensations,

Totally fine to move the left hip,

Moving down the left leg,

All the way to the ankle,

Left foot,

And each toe.

Now moving back up to the right hip and down the right leg,

To the ankle,

Foot,

And each toe.

And now opening up the awareness to the entire body and noticing any sensations that arise anywhere.

And if you wish,

Why not continue,

Every now and again,

Tuning in to sensations in the body.

Thanks for taking time to reconnect.

Reviews

Excellent quick way to ground and check-in with yourself throughout the day. Thank you 😊