Body Scan Meditation
Body Scan Meditation
A body scan is a mindfulness practice that helps bring awareness to the present moment by focusing attention on different parts of the body. The exercise involves slowly moving your attention from head to toe (or vice versa), noticing physical sensations such as tension, warmth, tightness, or relaxation without judgment. By observing the body in this way, the practice encourages a deeper connection between mind and body, reduces stress, and helps release built-up tension. Regular body scans can improve self-awareness, support emotional regulation, and promote a greater sense of calm and grounding.
Introduction (Settling In):
Take a moment to find a comfortable position, either lying down on your back or sitting in a chair with your feet resting on the floor. Allow your hands to rest naturally. When you’re ready, gently close your eyes. Take a few deep breaths—inhaling slowly through the nose, and exhaling fully through the mouth. With each breath, let your body soften a little more.
Guided Scan:
Bring your attention to the top of your head. Notice any sensations—warmth, coolness, tingling, or perhaps nothing at all. There’s no need to change anything; simply observe.
Now, slowly guide your attention down to your face. Notice your forehead, eyes, jaw, and lips. If you sense any tightness, see if you can soften it. Allow your jaw to unclench and your tongue to rest gently.
Shift your awareness to your neck and shoulders. Notice any tension, and on your next exhale, imagine releasing it.
Continue moving down through your arms—upper arms, elbows, forearms, wrists, and hands. Notice sensations in each finger. Breathe into these areas.
Bring attention to your chest and heart space. Notice the rise and fall with each breath. See if you can sense the rhythm of your heartbeat, the expansion of your lungs.
Move down to your belly and lower back. Notice how this area moves gently with your breath. Release any holding here.
Bring awareness to your hips and pelvis, then down into your thighs. Notice the weight of your legs supported by the surface beneath you.
Scan through your knees, calves, ankles, and feet. Bring attention all the way down to your toes, feeling contact with the ground or air.
Closing:
Take a moment to sense your whole body together—from head to toe—resting, breathing, alive. Notice the sense of stillness and presence you’ve cultivated. When you’re ready, gently deepen your breath, wiggle your fingers and toes, and slowly open your eyes. Carry this awareness with you into the rest of your day.
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