Short Body Scan To Connect Your Body And Mind

This meditation will allow you to connect with your body. In doing so you will be able to settle your mind, even if for only 30 secs to a min at first.

Remember that meditation is a skill, not a talent. The more you practice, the 'easier' meditation will become. Short meditations like this body scan are great to get you started in your daily, or most days daily, meditation practice.

Try listening before you get out of bed in the morning, or just before going to sleep at night. You will have taken one 5-minute step toward a lifelong practice to improve your life in a multi-faceted way.

Transcript

Let's begin by taking a moment to allow your body to settle into a comfortable position.

This may be on a meditation cushion,

Seated on the floor,

In a chair with your feet on the ground and your back against the chair,

Or it might be laying on a yoga mat or on your bed.

Now that you're comfortable,

You may close your eyes,

Or if you prefer,

Let them stay slightly open.

Allow the spine to lift as if a string is pulling from the crown of your head,

Aligning all of your vertebrae.

The shoulders should soften.

You can shrug your shoulders,

Roll them back,

And allow them to drop,

And this will put them in a naturally softened position.

Today we will practice a short body scan.

Checking in with our bodies helps to settle the mind and to notice what physiological sensations and emotions might be present.

Now begin by taking a full breath in and a long breath out.

Now bring awareness to the top of your body,

Your head,

Face,

Neck,

And shoulders.

Notice any sensations,

Movements,

Any places that you might be holding tension.

Now,

Moving down to the arms and the hands,

Do the same.

Sensing the back of the body,

The front of the body.

Now sense yourself in whatever position you've chosen,

Whether that's seated,

Reclined,

On a chair.

Feel the contact of your body with the surface that you are on,

Whether that's your sitz bones,

And your legs,

On a chair,

Cushion,

Or the floor,

Or the whole back of your body if you're reclined on a yoga mat or your mattress.

Now focus on your upper legs,

Your lower legs,

And your feet.

Notice if there are any particular places that call out for attention.

Are there any sensations that feel more vibrant or dynamic?

Scan to see if there are places where there's a lack of sensations,

Or perhaps only very faint sensations.

Now sense your whole body breathing in and out,

And in and out.

Your body is one complete organism.

Now let's finish with a couple full deep breaths.

Breathe in and fill your belly,

And out.

One more deep breath in,

And out.

One more deep breath in,

Remember fill your belly,

And a long deep breath out.

Now go have an awesome day,

And stay kind.