30-Minute Mindfulness Body Scan | Heal Mind And Body
This 30-minute full-body scan meditation based on MBSR is designed to help you relax, release tension, and reconnect with your body and mind. This guided meditation with no music will walk you through a gentle and profound journey, helping you release tension, build self-awareness, and connect with the present moment. Regular meditation, such as a mindfulness body scan, has been scientifically proven to enhance relaxation, overall health, and well-being. Mindfulness is recommended by well-known meditation teachers such as Jon Kabat-Zinn.
Transcript
Welcome to this body scan.
Begin by finding a comfortable position,
Preferably lying on your back,
On a padded surface like a mat or your bed.
Make sure your position is as restful as possible,
Perhaps with support under your knees or head,
So you feel minimal discomfort.
Let your arms rest alongside your body,
Palms facing upward if that feels natural,
And let your feet fall gently apart.
If lying on your back isn't comfortable,
Feel free to choose a position that suits you better.
You can even change your position as needed during the practice while maintaining awareness of what you're experiencing in each moment.
Remember,
This body scan is an invitation to awaken and be present rather than to drift off to sleep,
No matter how relaxed you might feel.
If you start to feel drowsy,
It may help to practice with your eyes open from time to time.
This practice encourages you to step out of the constraints of time and fully immerse yourself in this moment with an open mind and heart.
Remember,
The words here are just a guide.
What truly matters is your direct experience and awareness of each moment,
Even when difficult or unpleasant thoughts,
Emotions or sensations arise.
When such moments happen,
See if you can greet them with open-hearted attention and acceptance,
Without needing to change or fix anything.
This isn't always easy,
But it's central to this practice.
See if you can let go of the urge we all have to want things to be different from how they are right now and simply allow everything to be as it is.
Let yourself be as you are.
This is time set aside just for you,
A chance to nourish yourself,
To be fully present with yourself and an opportunity for positive energy and attention.
Use these instructions for guidance as best you can,
Watching your body and the activity of your mind as we go along.
Letting go of judgement or self-criticism.
There is no right way to feel during this practice.
Whatever you're experiencing is already okay.
Accept those feelings and give yourself permission to experience whatever arises.
As we progress,
See if you can remain present with what unfolds in your body,
Heart and mind while still following the directions.
If at any point you need to tune out my voice to find a deeper silence within yourself,
Feel free to do so and return when it feels right.
As we begin,
Tune in to the sensation of your body resting here in this moment.
Notice the points of contact where your body meets the surface beneath you.
Feel the air on your skin,
The rhythm of your breath as it moves in and out and the subtle rising and falling of your belly.
Let your awareness settle on your breathing wherever it feels most vivid,
Whether in the nostrils or the belly or chest.
When it comes to mindfulness,
Remember that as long as you're breathing,
There is more going right in your life than wrong,
No matter what your body feels like,
What you've been through or what challenges you're facing right now.
Now,
Try to sense your whole body as one,
Breathing gently and fully,
Moment by moment.
Feel your body releasing tension with each out-breath,
Sinking deeper into relaxation.
If your mind wanders as it naturally will,
Simply acknowledge what's going through your mind and gently guide it back to the breath or the part of the body we're focusing on.
There's no need to judge,
This wandering is completely normal and part of the practice.
When you're ready,
Shift your focus from the whole body down to the toes of your left foot.
Bring them into focus for a moment,
Tuning in to each toe individually while bringing gentle attention to any sensations present,
Whether it's warmth,
Coolness,
Tingling or even no sensation at all.
Whatever sensations arise are simply part of this experience,
Just feel them without needing them to be anything specific.
As we attend to the toes,
Notice whether these sensations are pleasant,
Unpleasant or neutral.
Also,
Be aware of any emotional reactions that may come up,
Perhaps feelings of impatience or self-judgment and allow all these experiences simply to exist in awareness without needing to change anything.
Continue focusing on the toes while imagining breath entering through your lungs and flowing down through your left leg into the toes with each inhalation.
Then visualise that breath moving back up from the toes through the foot and leg as you exhale.
When you're ready,
Take a slow deep breath down into the toes,
Hold it for a moment and then let the toes fade into the background on the exhalation as we gently shift focus toward the bottom of the left foot.
The sole,
Instep and heel resting against the surface beneath you.
Be aware of any sensations here just as we did with the toes while breathing into this area moment by moment.
When you're ready,
Take a deep breath down into this region before letting go completely on your exhalation.
Gradually shift your awareness to the top of the foot and ankle,
Exploring the sensations on the surface here,
Down deep into the joints and bones.
Not thinking too much about it but rather feeling whatever arises here moment by moment.
When you're ready,
On an exhalation let go of all sensations in this foot entirely before sinking into deeper stillness while shifting focus towards your lower left leg.
The shin in front and calf behind,
Opening fully to whatever sensations exist here.
Invite awareness into this region now,
Allowing it simply to be as it already is while resting here in full acceptance,
Breathing with whatever feelings arise.
Until you're ready on an exhalation to let go once again while focusing now on the left knee.
Open up once more to any sensations around the kneecap,
The sides and back and when you're ready letting go of the knee as we move our awareness into the left upper leg.
Into the thigh.
Feel the sensations here as they are,
Perhaps heaviness,
Lightness,
Warmth or stillness.
Breathe deeply into the left thigh,
Inviting relaxation and then let this area gently fade as your focus moves towards the toes on your right foot.
Noticing how readily your attention can move across,
Just opening up again toward whatever's already present.
On an exhalation let go entirely of the toes before moving into the bottom of the right foot including the sole and instep and heel.
Now letting that fade and moving your awareness to the top of the foot and the ankle.
Going down into the joints and the bones.
Breathing deeply into all sensations here,
Moment by moment,
Tuning in to whatever arises.
As you continue,
Staying in touch with your experience,
Letting the breath guide you.
If your mind drifts into thought,
Gently bring it back to the sensations in your body.
This practice is not about perfection,
It's about presence.
Simply being here,
Moment by moment,
Is enough.
And now letting go completely of the right foot before shifting awareness toward the right lower leg,
Shin and calf including the knee.
Allow awareness to fill this area,
Tuning in to any sensations.
Once again,
Letting go on an exhalation,
Watching both lower leg and knee fade into the background before moving upward towards your right upper leg,
The thigh.
Tuning in to sensations here,
Whatever they may be.
Bring your awareness now to the pelvic region,
The hips,
The genitals and the buttocks.
Notice the sensations here,
Perhaps pressure where the body rests on the surface beneath it or subtle movement.
Allow yourself to be fully present with whatever arises in this region.
With your next exhale,
Let this area soften as your awareness moves to the lower back.
Breathe into any tension or tightness,
Letting the breath soothe and release it.
There's no need to force anything,
Just let your body respond naturally.
Next,
Focus on your abdomen,
Feeling the rise and fall of the belly with each breath.
Notice any sensations,
Emotions or thoughts that come and go in this area.
Now,
Shifting your focus to the upper torso,
Including the chest and upper back.
Feel the movement of the ribcage.
The beating of the heart or any tension in the shoulders.
Let yourself rest in awareness of this space,
Allowing it to soften with each breath.
And now bring attention to both hands simultaneously.
Feel the sensations in your fingers and thumbs and the back of your hands.
Then extend your awareness to your wrists,
Forearms,
Upper arms and shoulders.
Notice the interconnectedness of these areas,
Always resting in the present moment.
When you're ready,
With an exhale,
Gently release your hands,
Then your arms and shoulders,
Letting them soften and relax.
Allow yourself to sink deeper into awareness,
Simply being present in each timeless moment.
If thoughts or urges to move arise,
Let them drift by like clouds,
Returning to the simple experience of lying here,
Fully present and at ease.
Now bring your attention to the neck and throat,
Noticing any sensations here.
This area,
Like the lower back and shoulders,
Often holds tension or stress.
Be open to whatever you feel,
Whether it's tightness,
Fatigue or something subtler.
Resting gently with this region,
Breath by breath,
Moment by moment.
When you're ready,
With an exhale,
Let the neck and throat soften and fade from focus.
Shift your attention to the head and face,
Another area that might hold tension during the day.
Simply notice how it feels right now.
Allow your entire face to relax just as it is.
Feel the back of your head where it rests on the surface beneath it.
Explore the sensations of the breath moving in and out through the nostrils.
Bring awareness to the chin,
Jaw,
Lips and mouth,
The teeth and tongue,
The nose,
Cheeks and ears.
Tune in to any sounds reaching your ears.
Notice the eyes,
Whether closed or open,
The eyelids,
Eyebrows and the space between them.
Feel the forehead,
Temples and the scalp,
Your whole head.
As you hold your face and head in this kind embrace of awareness,
Notice any thoughts or emotions passing through like weather patterns across the sky.
Take a slow,
Deep breath into the whole head and face and with the next exhale release this region too,
Letting it settle into stillness,
Into a natural and peaceful ease.
Allow the breath and mind to soften,
Coming to rest in awareness itself.
Invite this spacious awareness to fill your entire body from the tips of your toes and the soles of your feet all the way through your legs,
Torso,
Hands,
Arms,
Shoulders,
Neck,
Face and head.
Embrace the body just as it is,
Just as it is in this moment.
Rest here in stillness and presence,
Connecting with a deep sense of wholeness,
Complete just as you are.
Here in this space of openness and well-being,
Without limitations.
Rest in the healing power of simply being present with things as they are,
Feeling the deep calm of this stillness and awareness.
As we near the close of this practice,
Take a moment to honour yourself for making time to care for your well-being.
Consider setting an intention to continue practicing regularly in the days and weeks ahead.
Nurturing this connection with yourself again and again.
With practice,
You may find that this mindfulness naturally extends beyond moments like this,
Bringing presence and ease into all aspects of your life.
Remember this awareness is always with you,
Right here in your breath,
In this moment.
Stay open to whatever arises,
Allowing yourself to simply be as you are,
Fully awake and fully alive.
