Body Scan Meditation

The Body Scan is designed to help you feel and bring awareness to the myriad of sensations that occur throughout your body.  By practicing this meditation regularly, you can improve your body awareness and also better work with pain and difficult emotions in the body.  Additionally, people report feelings of relaxation and renewal after this practice.  

Sit or lie on your back and systematically bring your attention to each region of your body, beginning with your feet and moving upwards.  

As you begin:

Sit or lie down on your back in a comfortable position with your eyes open or gently closed.

Take a moment to check-in with yourself, observing how you are feeling in your body and mind.

Begin to focus on your breath wherever the sensations are most vivid for you.

During the body scan:

Try to bring an attitude of curiosity to the practice, as if you are investigating your body for the first time.  

Notice and feel any and all sensations that are present, such as tingling, tightness, heat, cold, pressure, dullness, etc. If you do not feel any sensations in a particular region, simply note that and move on.  

See if you can be aware of any thoughts or emotions that arise as you move through the regions of your body. Note these thoughts and emotions, and then return to the bare physical sensations that you are experiencing.  

Whenever you come across an area that is tense, mindfully allow it to soften.  If the area does not soften, simply notice how it feels and allow it to be as it is.

Feel as deeply and precisely as you can into each region of the body, noting if the sensations change in any way. Also notice where they are located.

If you notice any pain or discomfort in a region of the body, see if you can practice allowing and exploring it for even a few seconds, feeling the various aspects of the sensation(s).  

Suggested sequence of body parts:

Begin with your left foot and toes, then move awareness up the left leg until you reach the left hip.

Right foot and toes up the right leg until you reach the right hip.  

Pelvic region and buttocks, stomach, low back to upper back, chest and breasts, heart and lungs/

Hands (both at the same time) then move up the arms until you finish with the shoulders.

Neck, throat, jaw, mouth (teeth, tongue, lips), nose, eyes, forehead, ears, skull and scalp.  

Finally, become aware of the whole body and rest for a few minutes in this expansive awareness.