Mindful Hands On Body Scan

Wake up and connect with yourself with this simple yet powerful hands-on body scan. Ideal for first thing in the morning (perhaps before you even get out of bed), this sequence of movements grounds the body and mind in the present moment with deep embodied awareness. Also helpful to do when stressed, at the end of the work day, at night before bed, or anytime you feel disconnected from your body and yourself.

Transcript

Hey friend,

It's Susan.

Welcome to this hands-on body scan.

Meditation practices often use body scans and stillness as a way to quiet the mind and ground the attention.

In this practice,

We'll use our hands and physical connection for that grounding.

This simple sequence offers you a deep check-in with yourself that is centered on present moment sensation and what is happening right now.

Use your hands gently and kindly as we move through the sequence.

It's a practice of curiosity to see what's here.

Notice what you notice.

Always honor any injuries or physical limitations by doing the movements with attention and without forcing or pushing anything.

Simply listen to whatever sensations arise.

If any movements are not accessible to you for any reason,

You can simply imagine them or skip them.

I love to do this practice first thing in the morning,

Even before I get out of bed.

The hands-on body scan is also helpful when you're stressed,

At the end of the day as a transition from work to personal time or just before bed.

My preference is to do this practice lying down with my knees bent,

The feet flat,

Or knees supported with a pillow.

But you could certainly do this seated or standing.

Today we'll practice together for about 15 minutes.

You can also extend it and spend more time on each part by pausing the recording whenever you like.

It's a practice of paying attention and listening to the body's language of sensation.

Let's begin.

Get comfortable,

Whether lying down,

Seated,

Or standing.

Make sure you feel supported.

Take a big,

Easy breath and place the heels of your hands gently over your closed eyes.

Let your fingers lengthen along your forehead and onto your scalp.

Pause here and feel the weight of your hands on your eyes.

There's no need to push.

Just take in the warmth and the darkness.

When you're ready,

Slowly release your hands from your eyes and extend your fingers onto your scalp.

Use your fingers to scratch and rub your whole scalp as if you were washing your hair.

And if you have hair,

You might even pull it gently to feel a different sensation.

Use pressure that feels good and nourishing.

Feel your whole scalp.

Now take the knuckles of your forefingers and gently draw circles around your eye sockets.

First in one direction,

Then the other.

Feel the bony structures around your eyes.

The skin here is delicate,

So go gently.

Notice any places of tenderness or tension.

Now take the same knuckles of your forefingers and run them down along the sides of your nose.

I prefer to go down with pressure and then skip back to the top and go down again.

Other people like to go down and up with pressure in both directions.

See what feels good to you and pay attention to the sensations along your nose and deep into your sinuses.

Now take the pads of your fingers and massage your cheeks and chin.

Your face has dozens of muscles and most of us are rarely connected to them.

Feel the bones under the skin and the sensations of the tissues in your face as you move them.

Now take your index finger and middle fingers below and above your ears and massage your jaw.

Move up and down along the muscles at your jaw.

This is a big,

Strong,

Often tense joint,

So you can move with a little more pressure to see where there might be tightness or tenderness.

To see if there's something you can release.

Open and close your mouth and notice what you feel.

Moving to your ears,

Use your fingers to massage all around your ears.

Massage all the nooks and crannies in your ears.

Gently pull on them in all directions.

Notice any sensations,

Strong or subtle.

Use your thumbs along the backs of your ears.

Notice how it feels to rub your ears and notice what it sounds like.

Now take your hands to the back of your neck with your thumbs along the ridge of muscle at the center of your neck.

Splay your fingers up to support the back of your skull.

Your head is the heaviest weight of your body and the tiny neck muscles are responsible for holding it up.

For many people,

The ridge along the back of the skull,

Called the occipital ridge,

Can be tender.

Move your thumbs gently and with curiosity along this bony ridge.

Explore with curiosity and care to see what you notice.

Then use your thumbs and fingers to massage the muscles in your neck and upper shoulders.

Squeeze with whatever pressure feels good and feel what's happening there.

Is there any strong sensation in your neck and shoulders?

Pain?

Aching?

Numbness?

Take a breath and check in with what you feel.

Now move to the shoulders and arms.

Use one hand to squeeze down the length of the opposite side.

Squeeze your shoulder,

Your bicep,

Check out your elbow.

Notice your lower arm and wrist.

Then move to your hand.

Massage the muscles in your palm,

Especially those just below your thumb.

Move to each finger and gently roll each joint segment between your opposite thumb and fingers.

Stretch your hand up like you're making a stop sign and use the opposite hand to gently stretch it back.

Then take your hand the other way with fingers down and palm toward you and stretch it there,

Perhaps rocking it a little side to side.

And now roll your wrist in both directions.

Pause and feel the difference between your arms and hands on both sides.

Now let's do the same thing on the other side.

Use the opposite hand to squeeze down the length of the other shoulder and arm.

Squeeze your shoulder and bicep,

Feel your elbow.

Notice the two spiraling bones of your lower arm.

Then move to your hand and massage the muscles in your palm and thumb.

Go to your fingers and one at a time gently roll each joint segment between your thumb and fingers.

Flex your wrist up with your palm away from you like you're saying stop and use the opposite hand to gently stretch it back,

Perhaps rocking it a little side to side.

Then take your hand in the other direction with fingers down,

Palm toward you and stretch it there.

Roll your wrist in both directions.

Pause and feel both arms and both hands.

Take a big breath and move your hands to your chest.

Use your fingertips to move the muscles over your ribs,

Around your armpits and along your sides.

Squeeze your waist and your low back.

Notice any soreness,

Tenderness or even pain.

Pause anywhere that needs more attention.

Now move to your legs.

With gentle pressure,

Press your palms from the tops of your thighs to your knees.

First down the fronts of your thighs and then along the sides.

Squeeze the muscles of your thighs,

Front,

Back,

Side.

What do you feel in your upper legs?

Use your hands to move the muscles of your calves and shins,

Paying particular attention to the big muscles at your calves and to the bony ridge along the shin bones.

Circle your ankles first in one direction,

Then the other.

Point and flex your feet.

Notice the whole length of your legs.

If you can,

Squeeze and rub one foot with both hands.

If you're standing,

You may need to sit down.

Start at the heel and squeeze the heavy tissue there.

Then use your hands to squeeze your arch.

Maybe run your thumb along the arch from heel to toe.

Press your fingers into the ball of your foot.

Maybe even use both hands to gently twist your foot.

Squeeze and pull each toe,

Rolling each one between your fingers.

Run your thumbs along the top of your foot from ankle to toes,

Taking care since there isn't much tissue there.

See if you can hold hands with your foot by weaving your fingers between your toes,

Making some space between them.

Finally,

Take your ankle in both hands and shake out your foot.

And then feel the difference between your two feet.

Then do the same on the other foot.

Start at the heel.

Squeeze the base and the back of your heel.

And squeeze your arch.

Run your thumb from heel to toe.

Move to the ball of your foot and massage there.

Carefully run your thumbs along the top of your foot from ankle to toes.

Maybe even use both hands to twist your foot a little.

Squeeze and gently pull each toe.

Try holding hands with your foot by weaving your fingers between your toes.

Now take your ankle in both hands and shake it out.

Notice both of your feet.

Pause and breathe.

Pause in stillness.

Notice your whole body.

What is the strongest sensation you feel?

Can you locate it?

Where might there be subtle sensation?

Do you feel tingling or pulsing?

Are there any places that need more attention?

What do you notice as you check in with your body and yourself?

Do you have any thoughts?

Any emotions?

Give yourself a breath of gratitude for doing this mindful,

Hands-on body scan.

You're now ready for whatever is next in your day,

Taking with you this deep connection to yourself and the amazing instrument of your life,

Your body.

Thank you for practicing with me.

Breathe deep,

Shine bright,

And show up.

Reviews

Lovely practice! It felt like a mixture of meditation and self-massage.

Note to self that when I repeat this practice (which I’m sure I will), I can start right at minute 2.

What a lovely awakening! Great guidance. Delish! Thank you. Namaste
🌺🙏🌺

Thank you!
This sure was a nice way to start my day🌟