Mindful Body Scan

We spend most of our time focusing our attention on the external world around us and often forget to tune in to the world inside of us. This mindfulness meditation is designed to help you reconnect to the world inside of you through a slow scan of your body, from head to toe. As you bring your awareness to one body part at a time, you'll practice offering yourself compassion and mindful presence with the sensations you're experiencing.

Transcript

Oftentimes, In our daily life, We find ourselves focusing most of our attention on the external world around us, And we forget to tune in to the world inside of us. I invite you to use this time to slow down and reconnect to your body as I guide you in mindfully observing the sensations you're experiencing from head to toe. Try to keep in mind throughout this practice that there's nothing you need to fix, Nothing you need to do, And nowhere else you need to be but right here in this moment as an observer of your experience. If you get distracted or your mind wanders at any time, That's okay. As soon as you become aware that your mind went somewhere else, Gently bring your attention back to your body and continue to follow along. You can keep your eyes open or gently close them. Get into a comfortable position and start by connecting to the present moment. Feel each point of contact your body is making with the surface that's supporting it. Now, Feel yourself breathing, And notice how your breath moves in and out of your lungs. Feel your body expanding and contracting with each breath you take, And see if you can make each breath a little slower, Deeper, And longer than the last one, Grounding yourself more fully into the present. Now become the observer of your body as a whole. You might notice just a few, Or perhaps many different physical sensations. Some may feel comfortable, Some may feel uncomfortable, And some may feel neutral. Some parts of your body might be harder to connect to than others, Or you may notice some areas where you're feeling numb, Empty, Or disconnected. Practice allowing all sensations, And even the absence of sensations, To be a part of your experience, Listening to how your body is talking to you like you would listen to someone you love. Now, Bring your awareness to the top of your head. Notice whatever you are experiencing with as little judgment as possible. Slowly shift your focus down to your forehead and face, Mindfully observing your brow, Eyes, Ears, Nose, Mouth, Cheeks, And jaw. Now, Bring your attention to the back of your head, Mindfully observing and continuing to remain present. Now tune in to your throat and your neck, And continue to allow whatever you notice to be present with as little judgment as possible. Now feel into your shoulders, And observe whatever you're experiencing without judgment. Now bring your awareness to your back, Observing anything you're experiencing mindfully. Now notice your arms, And mindfully observe anything you're experiencing in the tops of your arms, Down to your elbows, And all the way down your forearms. Bring your awareness now to your wrists, Hands, And fingers, Mindfully observing any sensations you notice. Now mindfully observe your chest, Reminding yourself that all feelings are welcome. Now tune in to your torso and your stomach, Allowing whatever you notice to remain present without judgment. Now bring your awareness to your pelvis and your bottom, And allow whatever you're noticing to remain present with as little judgment as possible. Now notice your thighs and hamstrings, And continue to allow whatever you're experiencing to remain present without judgment. Now mindfully observe your knees, Shins, And calves. Now bring your awareness to your ankles, Feet, And toes, Continuing to observe mindfully. Feel back into your whole body now, And notice if any areas are still needing some more attention. For any discomfort or any part of your body that's needing some more support, Breathe into the sensations you are experiencing, Reminding yourself that all feelings are welcome here, And are just your body's way of talking to you. If it feels right, You can also ask yourself with gentle curiosity, I wonder what this part of my body is trying to tell me, And notice if any answers come up naturally. Continue to listen mindfully, And offer your body compassion and gentleness. Tune back into your breath, Noticing how the air continues to move in and out of your body, And whenever you're ready, You can slowly reorient to your surroundings, Maybe wiggling your fingers and toes, Opening your eyes if they were closed, And stretching your body in whatever way feels right to you. I encourage you to take a moment and extend some gratitude to yourself for showing up, Slowing down, And staying present with your body throughout this practice. As you move into the rest of your day, Continue to check back in with your body, Offering it mindful presence.