Mindfulness Body Scan

With this mindfulness body scan, you are guided with a visual focus to promotes greater awareness of your physical body. It uses physical sensations and visualization as an anchor to root the mind in the physical body and in the present moment.

Transcript

Hey,

It's Keith.

Nice to see you.

Welcome.

It's an opportunity for work mindfulness,

So it's time to check out our condition,

Relax,

Take off your shoes.

Here we go.

We're going to be doing a mindfulness exercise around the body scan,

So I invite you now to lay back.

Sit down in a comfortable posture.

You can sit in a chair,

Your eyes can be open or your eyelids can be closed,

And you just need to get yourself comfortable.

Sit in a comfortable or lay down in a comfortable position.

A dignified posture will be in this for about 10 or 15 minutes.

Bring your awareness first to your breath.

Take a deep breath in through the nose.

Fill up your lungs all the way and let go through the mouth.

You might want to make a sound,

A hissing sound,

Just to let go of any excess negative energy,

Any of this carbon dioxide.

And again,

You might want to do that again.

Another deep breath in,

Fill up the nose,

And breathing out through the mouth.

Do that a couple of more times if you like.

With your awareness on your breath,

Continuing on your breath,

We're going to bring our focused awareness down to our feet,

Starting with our toes.

Being aware of the toes,

You might want to wiggle your toes.

You might feel them in the shoe.

You might feel the weight of the shoe on the floor.

You can do that with both toes,

Both sets of toes,

Your left and your right foot.

And relax your toes and just let them go.

Just bring your awareness to your left foot now and your toes and the weight of the foot on the floor or just in the shoe.

And just the foot itself.

Is there anything going on there?

Letting it be without judgment.

Is there any pain?

Is there any sensation?

There may be nothing there at all,

And that's okay too.

Bringing your awareness to your right foot.

Again,

The weight of the foot on the floor,

In the shoe,

In the sock,

Whatever.

Just the sense of the foot itself.

Is it hot?

Is it cool?

Is it in pain?

Is it not?

Just be aware of it without judging.

And now with that awareness,

Let's bring the awareness up to the ankles of the body.

The left and right ankle,

Your calves,

And your knees.

What's going on there?

What's the feeling?

What's the sensation?

Again,

Is it hot?

Is it cool?

Is there any pain?

Is there any anxiety?

Any stress?

In other words,

In those areas.

Bring your awareness now up to the thighs and the connection of the thighs to the hip area.

Maybe laying down or sitting down.

Just be aware of both the connection on the legs to the hip area,

Any sensations.

Hot cool as the breath breathes you in and out.

As the breath comes in now,

You might notice the rise and the fall of the chest as we bring our awareness to the buttocks,

To the reproductive organs.

Notice any feelings that you might have,

Physical,

Emotional.

This is an area of stress,

An area of shame for some.

Just noticing without judging.

As we continue up the body to the small of the back and the feel of the back against the floor or the chair,

As the breath comes in and the breath goes out.

Nothing to do,

Nowhere to go,

Just to be aware.

A being,

A noticing human being.

Aware of the breath as it rises and falls in the belly.

Notice your feelings there,

Any pain,

Any stress,

Any tension.

Maybe the sense of food or an empty belly.

Just notice.

With your awareness now moving up to the chest as it rises and falls,

The small of the back to the larger part of the back.

This area of the body really takes on a lot of tension as it lifts,

Takes things,

Carries things,

Moves things.

And the breath rises and falls,

The belly rises and falls.

Dancing now with this awareness,

The shoulders and the connection of the shoulders to the ribcage and the body itself to the lungs.

As the breath comes in and out,

There's the rise and fall,

The shoulders and the arms and the forearms,

The elbows,

This whole area even down to the hands,

Which are in service to you in so many ways.

Just the awareness without judging,

Without moving,

Without anything else.

Is there coolness?

Is there heat?

Is there pain?

Maybe nothing at all,

And that's okay too.

As the air comes in through the nose and rises up through the belly and the chest,

The body moves in a rhythm very much like the ocean.

With this awareness of the neck now,

We come back to the breath as it breathes you and comes through your throat and rises and falls,

The body and the belly,

All together in unison.

Just notice this rhythm,

This pulse,

This wave.

With this awareness now,

We bring our attention up to the nose and the feel of the air coming through the nose.

Maybe you've had your mouth open,

That's okay too.

Just bring your awareness to the tongue,

The sense of the air coming through the mouth to the back of the throat,

Loosening the jaw,

Loosening the mouth,

Relaxing awareness of the teeth,

The tongue,

The lips,

The gums,

Even the awareness of the jaw and the ears serve you so many ways to hear,

To listen,

To be aware.

Bring your attention to these areas as well.

Using any tension,

Any discomfort as the air comes in and out of the nose,

The air breathes you,

Your body rides the wave of breath.

And with this awareness now,

Bring your attention to your forehead and the eyebrows and the eyes.

Relax any area you may want,

But just be aware of any tension that's there.

With this awareness,

Bring your attention now to the top of the head,

The whole sense of the body laying there,

Nowhere to go,

Nothing to do,

Just to be aware as the breath comes in and out.

You may wish to give yourself a little smile for spending this time taking care of yourself,

Looking at your body which serves you,

Which takes care of you,

Aware of your body and its calls for attention.

Maybe bring your attention to any other place in your body that you may need special attention at this point.

And with that attention,

We'll close out the practice with the ringing of the bell.

And I invite you to have a wonderful day as you work mindfulness.

Reviews

Thankyou. That was excellent 🙏🏽

Thank you! This was helpful:)

Very lovely thank you 🙏🏻💜

Thank you Keith I loved that. Just what I needed today🍃❤🍃

Relaxing voice and wonderful cues.

A great guide.Namaste

This one really works4me; everything about it. Thx, Keith. ✌🏼

Wonderful, thank you!
I wish the audio was of better quality though. Your voice is so soothing. 🙏💕