MBSR Body Scan

This is the body scan guided meditation for the Mindfulness Based Stress Reduction course.

Transcript

Welcome.

This is the Body Scan Guidance for the Mindfulness-Based Stress Reduction Program.

The Body Scan is a simple but very rich practice,

One that strengthens the mind-body connection,

It enhances our ability to sense into the body,

Know what's happening,

Leverage this rich source of information for us.

The Body Scan is most commonly done lying down on a fairly firm surface,

Such as the floor or perhaps on a yoga mat.

But if that posture is not possible for you,

It can also be done sitting in a chair.

And choosing a time and place for this practice where you will feel comfortable,

Secure,

And least likely to be interrupted.

Remembering to choose clothing that will be comfortable and keep you warm for the duration of the practice.

In the Body Scan,

We're directing our attention to the sensations of the body,

Noticing whatever is happening without trying to change it or control it in any way.

You may find as we progress through the body that from time to time,

The attention may wander away,

Getting caught in thinking.

And this is not a problem,

It's just how the mind works.

And as we notice that,

It's very gently redirecting the attention back to the sensations of the body,

Beginning again.

And in this practice,

We're also cultivating a sense of kind attention,

Interest,

Curiosity about our experience.

Open to whatever is here so that there are best ability.

Not judging,

Not pushing away,

Not gripping onto,

Being present with experience just as it is.

So when you're ready,

Coming into your posture for the practice.

If you're lying down,

Allowing the legs to extend straight,

The feet falling away from each other,

Your arms at either side of the body.

And if it's comfortable for you,

Turning the palms face up,

It may help to tuck the shoulder blades in underneath you.

Feeling fully supported by the floor or the chair,

Allowing the body to release into this support.

Becoming aware of the motions of the breath,

Perhaps feeling the rising and falling of the abdomen or the chest.

Not trying to make the breath any particular way,

Not trying to change it.

Just noticing the movement of the body with the breath.

Present with the body breathing and being supported.

Perhaps aware of a subtle impact of the breath on the entire body.

So a sense of knowing the entire body from the top of the head through to the tips of the toes and fingers.

The body breathing,

Being supported.

And perhaps also aware of the pull of gravity,

Feeling the weight of the body.

As we move through the body scan,

It may be that there are physical or emotional sensations that are intense or distressing in some way.

And if that's the case,

Knowing that there's a possibility within the safety of this practice to explore and get to know sensations independent from thoughts or emotions about them.

And also knowing if the physical or emotional sensation is overwhelming and really the mind doesn't seem ready to explore it.

Knowing that you can come back to a neutral sensation such as the sensations of the breath,

Just as you are aware of them now.

So perhaps resting with that neutral sensation for a time.

And then when ready,

Rejoining the body scan wherever it is.

And so now directing the attention to sensations in the left foot.

So perhaps becoming aware of contact with the floor,

Maybe the heel or back of the heel,

The bottom of the foot.

Feeling perhaps a sense of pressure.

Exploring the bottom of the left foot,

The ball of the foot and the arch,

The undersides of the toes.

Noticing whatever sensations may be here.

Perhaps tingling,

Warmth or coolness.

Expanding,

Becoming aware of the tops of the toes,

The top of the left foot,

The interior of the left foot.

Curious,

What sensations can be known in the left foot right now.

As we move through the body,

There may be places in the body where there is relatively little sensation,

Perhaps a sense of even no sensation.

And then knowing that it's possible to be aware of the lack of sensation.

Just patiently staying with that region of the body,

Open to whatever may be detected.

Not trying to make something happen.

Just remaining present.

Almost as if listening to faint sounds in the distance.

Allowing whatever sensations may be there to come into awareness.

And moving the attention to the left ankle.

Feeling the inner and outer part of the ankle.

What might be here?

Moving to the lower left leg,

The calf and the shin,

The surface of the skin,

The interior of the lower left leg.

Perhaps feeling pressure,

The weight of the leg,

Pressing on the calf if you're on the floor.

Noticing hardness or softness in the lower left leg.

Moving the attention to the left knee,

The kneecap,

The back of the knee,

The interior of the knee.

What's here?

Aware of the upper left leg,

The thigh,

The front of the thigh,

The back of the thigh,

Interior and the surface of the skin.

Perhaps there's a sense of the weight of this part of the body.

Sensing into these large muscles.

Noticing perhaps temperature.

Is there a difference between the back of the upper left leg and the front?

Areas of little sensation.

Moving to the right foot.

Aware of the surface of the skin.

Perhaps feeling contact with clothing,

If you have socks or stockings.

Or perhaps feeling the air on the right foot.

Sensing into the toes.

So perhaps distinguishing sensations in the large toe,

The smaller toes.

Perhaps feeling contact between the toes.

Exploring the bottom of the right foot,

The interior of the foot,

Top of the foot.

Contact points with the floor.

Perhaps noticing temperature,

Coolness or warmth.

Moving to the right ankle.

Exploring whatever sensations may be here or lack of sensations.

Aware of the lower right leg,

The calf and the shin,

Interior.

Perhaps feeling contact with clothing.

And the right knee.

Kneecap,

The interior of the right knee,

The back of the knee.

Maybe awareness of hardness in the knee,

The bony structures.

Or perhaps aware of a sense of fluidity or lack of fluidity.

Open to sensations in the right knee.

Moving to the upper right leg.

Aware of any sensations in the large muscles,

The quadriceps,

The hamstring.

Perhaps feeling the large bones in the upper right leg.

And perhaps there are no sensations in the interior of the upper right leg.

Being present with that.

Present with the surface of the skin.

Noticing areas in contact with the floor or the chair.

Exploring the sense of pressure perhaps.

What's that like?

What really is the sensory experience of pressure?

And moving the attention to the pelvic region.

So perhaps becoming aware of the bony structure of the pelvis.

Perhaps noticing the tailbone pressing down.

Or perhaps aware of the sit bones.

Feeling pressure.

Aware of any sensations in the buttocks,

The genital and anal regions.

Opening to whatever sensations may be here.

Whether subtle or intense.

Aware now of the lower back.

Perhaps noticing contact with the floor.

Or if this is an area of intense or difficult sensations for you.

Once again seeing if it's possible within the safety of this practice to explore.

But not forcing anything on the mind.

Being interested and curious.

And moving to the middle of the back.

The upper back.

Feeling the shoulder blades.

Perhaps feeling contact with the floor.

Aware of the back of the torso.

And moving the attention to the front of the torso.

Starting at the lower stomach and waist.

Moving up to the chest.

Perhaps feeling contact with clothing.

Sensations of tingling.

Moving to the interior of the torso.

So the home to our vital organs.

Sensing into the intestines,

Stomach.

Perhaps feeling subtle movement.

Sense of fullness or emptiness.

Aware of the muscles in the chest moving with the breath.

Feeling the expansion and contraction of the lungs.

Perhaps aware of the beating of the heart.

Opening to whatever sensations may be here in the interior of the torso.

Perhaps becoming aware of the changing nature of sensations.

Feeling subtle sensations.

Subtle does not mean insignificant.

This area of the body is also home to important aspects of the central nervous system.

Sensations in this part of the body can be very important in helping us understand what's happening with us emotionally.

Focusing with sensations in the interior of the torso.

And moving the attention to the shoulders.

Opening to whatever sensations are here.

This can be an area of the body where we may be holding tension or tightness.

And if it feels right allowing the muscles of the shoulders to surrender to gravity.

Allowing a bit of release.

Not forcing anything.

Just checking in.

Becoming aware of any areas of holding.

And seeing if it's possible to allow some release.

Exploring whatever sensations may be there in the muscles and the bones of the shoulders.

And moving the awareness to the upper arms.

So noticing that we can be aware of both upper arms.

Feeling sensations in the biceps and triceps perhaps.

The surface of the skin of the upper arms.

Perhaps subtle tingling or vibration.

Aware of the elbows.

And the forearms.

The interior of the forearms.

The tops of the forearms.

Feeling the surface of the skin.

Aware of sensations in the hands.

So feeling the palms of the hands.

Perhaps noticing warmth.

Maybe a sense of moisture or dampness in the palms of the hands.

Or dryness.

Feeling into the thumbs.

And the fingers.

The backs of the hands.

The interior of the hands.

Perhaps aware of pulsing.

Tingling.

Feeling the changing nature of sensations.

Perhaps feeling movement.

Changes in intensity.

Feeling contact with the floor.

Or perhaps your lap if you're sitting.

Opening fully to whatever sensations are here in both hands.

And expanding this awareness.

So aware of the hands.

And also the forearms and elbows and upper arms and shoulders.

Aware of both arms and shoulders.

Allowing sensations to come and go as they will.

Feeling the aliveness in the arms and shoulders.

Bringing the attention to the back of the neck and the front of the neck.

And the interior,

The throat.

What's here?

Becoming aware of the jaw.

Perhaps feeling hardness.

Aware of muscles in the jaw.

Perhaps feeling a subtle sense of tension or holding.

Aware of the interior of the mouth.

The tongue.

The lips.

Noticing perhaps moisture or dryness.

Perhaps allowing the muscles in the jaw and the tongue and throat to rest.

Seeing what's possible and not trying to force anything.

Becoming aware of the cheeks,

The nose,

Muscles around the eyes.

Aware of the eyes.

Perhaps noticing any sensations that may be there.

Water,

Fluidity,

Dryness.

Aware of the eyelids.

Aware of the temples in forehead.

Sensations in the ears,

The outer part of the ear.

Is there any awareness of the interior of the ears,

The ear canal?

Spreading the awareness throughout the entire face.

Noticing if the face is being held.

Perhaps allowing gravity to act on the muscles of the face.

Is there a sense of the face resting on the surface of the skull?

Being supported by the bony structure of the skull.

Moving the attention to the top of the head.

Feeling the scalp.

Perhaps feeling tingling.

Warmth or coolness.

Exploring sensations in the top of the head.

And moving around to the back of the head.

So perhaps feeling contact with the floor.

Feeling a sense of pressure.

Feeling the weight of the head.

And moving to the interior of the head.

Noticing whatever sensations may be here.

Or perhaps lack of sensations.

Expanding in an awareness of the interior of the head.

And now expanding that awareness.

So including the back and the top of the head.

The sides of the head and ears.

Including the face.

Aware of the entire head and face.

Spreading awareness to the neck and shoulders.

The arms and hands.

The upper torso and lower torso.

The legs and feet.

Spreading awareness throughout the entire body.

Noticing whatever is here from the tips of the toes and the tips of the fingers.

Through to the top of the head.

The interior of this body and the surface of the skin.

Aware of the movement of the body with the breath within this sense of stillness.

So feeling the expansion and contraction of the lungs,

The chest and abdomen.

And with sensations throughout the entire body.

Including the movement of the breath.

Noticing how sensations are shifting and changing.

Coming and going.

Present with this body just as it is.

For some of us perhaps missing parts of the body at this time in our life.

Or having parts of the body replaced.

Bringing a sense of kindness,

Welcome to this body just as it is in this moment.

Recognizing this body as a part of nature.

Integrated with the environment.

Pulling sustenance from the air.

Spelling back into the air what the body no longer needs.

Present and in relationship to all around us.

Aware of what it means to be fully embodied.

Living in this moment.

Perhaps bringing to mind a recognition that you've had this precious opportunity to be with the body and the mind.

Developing your knowledge.

Becoming present.

Doing this for your own benefit and for the benefit of everyone in your life.

In a moment the bells will ring signaling the end of the body scan practice.

Perhaps setting an intention to carry some part of this kind awareness into the rest of your day.

Reviews

I’ve listened to many body scans and this one resonates with me the most. I’m actually able to stay with the scan!

Perfect grounding practice

Clear and well guided.

Very thorough, but not intrusive. Thank you ☺️!

This meditation was very helpful. It provided a deeper experience than I have had up until now. Thank you.

Wonderful experience!

Very good body scan. The difference with this one is the slower pace into each body part that let you connect into them . Also he guides you to discover deeper parts like muscles and internal parts. Has a 5 min aprox introduction.
Thank you very much.

Lovely thank you, very thorough!

Beautiful body scan. Loved connecting the body to nature at the end. Thanks!

Very well paced. Good clear instructions and calming. Adding this to my favourites. Thank you :)

Great. A bit too much orienting at the beginning re prep for body scan but great as soon as it started for me

Very nice. I appreciated the slower pace of the body scan, better for my focus. Thank-you.

Very clear and helpful.