Body Scan Meditation

A Mindfulness Body Scan Technique

1. Get comfortable. Find a quiet space where you can lie on your back or sit upright with your feet flat on the floor. You can rest your hands in your lap or at your sides.
2. Settle in. Take several slow, deep breaths, inhaling through your nose and exhaling through your mouth. Allow your stomach to expand with each inhale and soften with each exhale. Gently close your eyes, or maintain a soft, unfocused gaze.
3. Start the scan. Bring your attention to your feet and toes. Notice any sensations you feel there, such as warmth, coolness, pressure, or tingling. Wiggle your toes to become more aware of them.
4. Slowly move up. Shift your awareness to your ankles, calves, and knees. Notice any sensations, being curious and accepting of whatever you find, whether it is tightness, relaxation, or nothing at all.
5. Continue to scan. Methodically move your attention through your thighs, hips, and up your torso, including your stomach, back, and chest. Notice the rise and fall of your breath in your chest and abdomen.
6. Scan your upper body. Move to your hands, arms, and shoulders. Pay attention to any clenching in your hands or tension in your shoulders, and with each exhale, imagine letting that tightness go.
7. Address the neck and head. Gently move your focus to your neck, jaw, face, and the top of your head. Release any clenching in your jaw and soften your facial muscles.
8. Notice your whole body. When you’ve scanned your whole body, take a moment to be aware of your entire body at once. Notice how all the different parts feel connected and present in the moment. 

• Offer gratitude. While focusing on each body part, thank it for the work it does. For example, when you focus on your legs, you might say, “Thank you, legs, for carrying me through the world”.
• Encourage release. As you find areas of tension, speak to them with kindness and compassion. For instance, when you notice tight shoulders, you can say, “It’s okay to let go now. You can relax”.
• Build trust. Reassure your body that you are listening. Acknowledge any discomfort you feel with acceptance and without judgment. This creates a positive, cooperative relationship between your mind and body.
• Give positive instructions. Some find it helpful to give their body affirmations for specific health goals. This is similar to how a neurosurgeon once advised a diabetic patient to instruct their pancreas to produce insulin. You might repeat affirmations like, “My body is healthy and healing” or “My mind is calm and my body is relaxed”. 

• Reduces stress and anxiety: The focused attention of the body scan helps to calm the nervous system and pull the mind away from anxious thoughts.
• Relieves physical tension: Regularly noticing areas of tension allows you to consciously release them, which can reduce physical symptoms of stress like headaches and muscle pain.
• Boosts self-awareness: The practice builds a deeper connection between your mind and body, helping you better recognize and respond to your body’s signals.
• Increases self-compassion: By approaching your body with kindness and non-judgment, you develop a more accepting and positive relationship with yourself.