Body Scan Meditation

This is an opportunity to tune into what your body is telling you. What are the different sensations you are experiencing? How can breathing into a particular area help to release feelings of tension and tightness? Use the meditation to become more skilled at listening to your body on an ongoing basis, which helps with making sense of emotions and the accompanying thought patterns.

Transcript

Body scan meditation,

Lying on the floor,

Maybe on a mat or mattress if that feels more comfortable,

Feeling all of your body connecting with the surface beneath you,

Arms resting by your side,

Closing your eyes,

Reminding yourself that we're not striving to achieve anything,

We're simply cultivating an awareness of what's already here,

Becoming aware of the breath,

Entering and leaving the body,

The rising of the chest or abdomen on the in-breath,

The falling on the out-breath,

Starting to tune into each part of the body in turn,

Starting with the feet,

Tuning into any sensations that may be here,

Any tingling,

Sensation of warmth,

Sensation of coolness,

Feeling whatever may be here for you at this time,

And if there are no sensations,

That's ok too.

And now moving the focus of attention up to the legs,

What sensations are you feeling here?

Is it different in different legs or in different parts of the leg?

Any subtle sensations in the lower legs?

Any stronger sensations in the upper legs?

Any pulsating?

Tuning into whatever sensations may be here,

And now shifting the attention to the upper body,

To the chest,

The stomach and abdomen,

The pelvis,

The back and the arms and hands,

What sensations are you feeling in these parts of the body?

Any tightness?

Any pressure?

Any contraction?

Any pulsating?

Maybe noticing the tips of the fingers where tingling sensations may be experienced,

Maintaining a sense of openness and curiosity to whatever is here.

And now bringing attention to the neck and shoulders,

What sensations are you feeling here?

Any tightness?

Or tension?

Any numbness?

This is a part of the body which often stores our sympathetic responses,

So taking the opportunity to breathe deeply into the neck and shoulder area now,

Focusing the breath particularly on any areas of tightness and tension,

Breathing in,

Relaxing relief,

Breathing out any tightness and tension,

Breathing in,

Relaxing relief,

Breathing out any tightness and tension.

And now bringing your attention to the head,

To any sensations around the jaw,

The mouth,

The lips,

The nose,

The eyes and the forehead,

What sensations are here?

Any tightness?

Tingling maybe?

Any slight flickering?

Tuning into any sensations which may be here.

And now shifting the attention back to the full body lying here and to the breath,

Taking this opportunity to breathe in through the nose and imagine the breath flowing right down the full length of the body,

Down to the feet and then flowing back up the length of the body and out through the nose or mouth.

Breathing in through the nose and imagining the breath flowing right through the body down to the toes and back up the length of the body and back out through the nose or mouth.

Deeply breathing in a calming sensation for the whole body,

Breathing out any stored tension,

Feeling a sense of calm as the breath flows in,

Enjoying a sense of release as the breath flows out,

Enjoying this moment of connection of the mind,

Body and breath.

And when you're ready,

Allowing your breath to return to its normal rhythm,

Becoming aware of your body lying here,

Fully supported by the surface beneath you,

Starting to gently move your fingers and toes,

Gently stretching your body and when you're ready,

Opening the eyes,

Slowly bringing yourself back to a seated position and bringing your session to a close.