Body Scan (7 Minutes)

Immerse yourself in a profound journey of self-awareness with this 7-minute Body Scan Meditation. This guided audio practice is designed to connect with the wisdom of your body. During the practice, I will guide you through a systematic exploration of your body, from head to toe. You'll learn to cultivate mindfulness and increase your body awareness. You'll gradually scan each part of your body, noticing any feelings or sensations or even the lack of them.

Whether you're a beginner or an experienced meditator, this 7-minute Body Scan Meditation is a convenient way to reconnect mind and body. Take a moment to prioritize your well-being and embark on this short, transformative journey to a more peaceful and harmonious self.

Transcript

Digital Culture Club practice.

Body scan.

Let's start into this practice by finding a comfortable position.

For this practice you might choose to sit on a chair or lie down on the floor on your back.

For this practice you can choose to either close your eyes or keep them open with a soft gaze.

Now take a moment to get settled into your position and as soon as you feel landed start taking a few deep breaths.

Breathing in through your nose,

Breathing out through your mouth and with the next out breath return to your natural rhythm of breathing and bring gentle awareness to your breath.

For the remainder of this practice remember you can always choose to return with your attention to your breath if you feel triggered or get distracted too much.

I now invite you to bring gentle awareness to your head.

Noticing any sensations or even the lack of sensations.

Top of the head,

Back of the head,

Forehead,

Eyes and nose,

Ears,

Mouth,

Cheeks and jaw.

Moving on to your neck,

Shoulders and upper back.

Expanding your awareness to your whole torso,

Upper back,

Lower back,

Abdomen and chest.

Now switching gears to bring awareness to your arms,

Left and right,

Your hands and each finger.

Moving on to your legs,

Left and right,

Upper legs,

Lower legs,

Ankles,

Feet and toes.

And expanding your awareness to your whole body from the tip of your toes to the top of your head.

Just sense anything that is present for you or even notice the lack of sensations.

To bring this short practice to a close take some deep breaths.

Breathing in through your nose,

Breathing out through your mouth.

And with the next out breath bringing back some movement into your body.

Starting with your hands,

Your arms and shoulders,

Legs and feet and your head.

Opening the eyes if they have been closed and gently returning with your attention into the space you are currently in.

Thank you for joining today's practice.