Body Scan Meditation

MARC was created to bring to a renowned mental health research institution the ancient art of mindful awareness in a scientifically supported and rigorous form. The center is a part of UCLA's Cousins Center for Psychoneuroimmunology and the Semel Institute for Neuroscience and Human Behavior.

Transcript

Begin by bringing your attention into your body.

You can close your eyes if that's comfortable to you.

You can notice your body seated wherever you're seated feeling the weight of your body on the chair,

On the floor.

You can take a few deep breaths and as you take a deep breath bring in more oxygen enlivening the body and as you exhale have a sense of relaxing more deeply.

You can notice your feet on the floor.

Notice the sensations of your feet touching the floor,

The weight and pressure,

Vibration,

Heat.

You can notice your legs against the chair,

Pressure,

Pulsing,

Heaviness,

Lightness.

Notice your back against the chair.

Bring your attention into your stomach area.

If your stomach is tense or tight let it soften.

Take a breath.

Notice your hands or your hands tense or tight.

See if you can allow them to soften.

Notice your arms.

Feel any sensations in your arms.

Let your shoulders be soft.

Notice your neck and throat.

Let them be soft.

Relax.

Soften your jaw.

Let your face and facial muscles be soft.

Then notice your whole body present.

Take one more breath.

Be aware of your whole body as best you can.

Take a breath and then when you're ready you can open your eyes.

Reviews

Thank you 🙏🏾 9/23/25

I have a meditation praxtice but sometimes a reminder is great! Thnak you.

Good short relaxing

Thank you! I'm a UCLA alum from the class of '88/'89. I wish this center had been around back then! I would have loved to study there. I liked this meditation. What is MARC?

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