Mindfulness Body Scan
by Satyam Brown
Mindfulness Body Scan as taught in Mindfulness Stress Reduction MBSR & Mindfulness Based Cognitive Therapy MBCT 30 min. Bells at start and finish. No intro chatter. Plenty of space By Satyam Brown BSW, MCouns
Transcript
Bringing your mindful awareness to your belly,
Noticing the sensations caused by the rise and fall of your belly with your breath.
Allowing the gentle rhythm of your breath to soothe your mind.
Bringing your mindful awareness to the toes on your left foot,
Becoming aware and experiencing any sensations that may be there on the surface of the skin or deeper within.
As you observe these sensations,
Lightly imagine that your in-breath goes in through your nose and all the way down to your toes and back again on the out-breath.
As if your breath is washing in and out of the area that you are focusing on.
And then when you are ready,
Taking a slightly deeper in-breath down into the toes on your left foot.
And as you release the breath,
Also releasing the awareness of this area.
Just letting that awareness go as you now bring your mindful awareness to underneath your left foot,
Becoming aware of any sensations that may be there on the surface of the skin or deeper within.
As you allow your breath to gently wash in and out of this area.
And when you are ready,
Taking a slightly deeper in-breath down into underneath your left foot.
And as you release the breath,
Also releasing the awareness of this area.
Just letting that awareness go as you now bring your mindful awareness to the top of your left foot,
Becoming aware of any sensations that may be there on the surface of the skin or deeper within.
As you allow your breath to wash in and out of this area.
And when you are ready,
Taking a slightly deeper in-breath down into the top of your left foot.
And as you release the breath,
Also releasing the awareness of this area.
Just letting that go as you now bring your mindful awareness to your ankle on your left foot,
Becoming aware of any sensations that may be there on the surface of the skin or deeper within.
As you allow your breath to gently wash in and out of this area.
And then when you are ready,
Taking a slightly deeper in-breath down into your left ankle.
And as you release the breath,
Also releasing the awareness of this area.
Just letting that awareness go as you now bring your mindful awareness to your lower left leg,
Between your ankle and your knee,
Becoming aware of any sensations that may be there on the surface of the skin or deeper within.
As you allow your breath to wash in and out of this area.
And then when you are ready,
Taking a slightly deeper in-breath down into your lower left leg.
And as you release the breath,
Also releasing the awareness of this area.
Just letting it go as you now bring your mindful awareness to your left knee,
Becoming aware of any sensations on the surface of the skin or deeper within.
As you allow your breath to wash in and out of this area.
And then when you are ready,
Taking a slightly deeper in-breath down into your left knee.
And as you release the breath,
Also releasing the awareness of this area.
Just letting it go as you now bring your mindful awareness to your left thigh,
Between your knee and your hip,
Becoming aware of any sensations that may be there on the surface of the skin or deeper within.
As you allow your breath to wash in and out of this area.
And then when you are ready,
Taking a slightly deeper in-breath down into your left thigh.
And as you release the breath,
Also releasing the awareness of this area.
Just letting it go as you now bring your mindful awareness to your entire right foot,
Your toes,
Underneath the right foot,
The top of the right foot and your right ankle.
Becoming aware of any sensations on the surface of the skin or deeper within as you allow your breath to wash in and out of this area.
And then when you are ready,
Taking a slightly deeper in-breath down into your right foot.
And as you release the breath,
Also releasing the awareness of this area.
Simply letting it go as you now bring your mindful awareness to your lower right leg and your right knee.
Becoming aware of any sensations that may be there on the surface of the skin or deeper within as you allow your breath to wash in and out of these areas.
And then when you are ready,
Taking a slightly deeper in-breath and as you release the breath,
Also releasing awareness of these areas.
As you now bring your mindful awareness to your right thigh,
Becoming aware of any sensations that may be there on the surface of the skin or deeper within,
Allowing your breath to flow in and out of this area.
When you are ready,
Taking a slightly deeper in-breath down into your right thigh and as you release the breath,
Also releasing the awareness of this area.
Simply letting it go as you now bring your mindful awareness to both of your hips and the areas in between.
Becoming aware of any sensations that may be there on the surface of the skin or deeper within as you allow your breath to wash in and out of these areas.
When you are ready,
Taking a slightly deeper in-breath down into these areas and as you release the breath,
Also releasing the awareness of these areas.
Simply letting it go as you now bring your mindful awareness to your lower back,
Becoming aware of any sensations on the surface of the skin or deeper within as you allow your breath to wash in and out of this area.
When you are ready,
Taking a slightly deeper in-breath down into your lower back and as you release the breath,
Also releasing the awareness of this area.
Simply letting it go as you now bring your mindful awareness to your belly,
Becoming aware of any sensations that may be there on the surface of the skin or deeper within as you allow your breath to wash in and out of this area.
And then when you are ready,
Taking a slightly deeper in-breath down into your belly and as you release the breath,
Also releasing the awareness of this area.
Simply letting it go as you now bring your mindful awareness to your chest and your upper back,
Becoming aware of any sensations that may be there on the surface of the skin or deeper within as you allow your breath to wash in and out of these areas.
And when you are ready,
Taking a slightly deeper in-breath into your chest and upper back and as you release the breath,
Also releasing the awareness of these areas.
Simply letting it go as you now bring your mindful awareness to both of your shoulders,
Expanding this area of awareness to include your upper arms,
Your armpits,
Your elbows,
Your forearms,
Your wrists,
Your hands and fingers.
Becoming aware of your entire arms and hands and shoulders and any sensations that may be there on the surface of the skin or deeper within as you allow your breath to flow in and out of these areas.
And then when you are ready,
Taking a slightly deeper in-breath down through your shoulders and arms and hands and as you release the breath,
Also releasing the awareness of these areas.
Simply letting it go as you now bring your mindful awareness to the back of your neck,
The sides and the front of your neck.
Becoming aware of any sensations that may be there on the surface of the skin or deeper within as you allow your breath to wash in and out of this area.
Then when you are ready,
Taking a slightly deeper in-breath down into your neck and as you release the breath,
Also releasing the awareness of this area.
Simply letting it go as you now bring your mindful awareness to your jaw,
Expanding this area of awareness to include your lips,
The inside of your mouth,
Your cheeks,
Your nose,
Your eyes and your eyelids,
Your temples and your ears,
Your brow and your forehead.
Expanding this area to include the top of your head,
The sides and the back of your head.
Becoming aware of any sensations that may be there in your entire head,
On the surface of the skin and deeper within as you allow your breath to wash in and out of this area.
And then when you are ready,
Taking a slightly deeper in-breath into your head and as you release that breath,
Also releasing the awareness of this area.
Simply letting it go.
