Body Scan Meditation

Body scan is a form of meditation that draws your focus to various parts of your body. The focus this brings to your body allows you to notice tension and relax your body.

To listen to the audio use the link or scan the QR code: https://www.mindful.org/a-3-minute-body-scan-meditation-tocultivate-mindfulness/

To begin get into a comfortable position and bring your attention to your body.

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

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.

Step 1

You can notice your feet on the floor, notice the sensations of your feet touching the floor. The weight and pressure, vibration, heat.

Step 4

Notice your hands. Are your hands tense or tight. See if you can allow them to soften. Notice your neck and throat. Let them be soft. Relax. Soften your jaw. Let your face and facial muscles be soft.

Step 2

You can notice your legs against the chair, pressure, pulsing, heaviness, lightness.

Step 5

Notice your whole body present. Take one more breath. Be aware of your whole body as best you can. Take a breath.

Step 3

Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.

Reflect on how you are feeling after completing the body scan meditation.

Your feelings are valid and real. Do not let anybody denounce them just because they do not feel the same way. These feelings do not make you weak, or clingy, or overly emotional. They make you strong, brave, and beautiful. You are not merely made of stardust; you are the comet streaking through the sky on the way to do good and bright things.

— From Pillow Thoughts by Courtney Peppernell

From Pillow Thoughts by Courtney Peppernell:

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