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Meditation

Step Two - Body Scan Meditation

A meditation that allows you to tune into your body, reconnect with yourself and feel any bodily sensations without judgement.

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Audio

Key Information

  • LENGTH: fifteen minutes
  • FREQUENCY: 2x a day for 6 out of 7 days
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  1. Start by settling into a position where you are lying on your back on a stable surface. In case of back issues, knees may be bent with feet flat on the floor.

  2. Allow the eyes to close to attentively notice the sense of the body as a whole and the contact between the body and whatever is supporting you.

  3. For a short while, bring your attention to the sensations of the breath in the abdomen. Notice its stretching and falling as you breath in and out

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4.  When you are ready, gather this attention and bring it towards the feet. Notice the sensation of both feet as you become aware of them. Notice the sensations in the toes, the heels, the soles of the feet, the top of the feet. Allow the attention to remain there for a few breaths.

Remember that this is your experience right now; there is no right way to feel.

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5. Now, take a deep breath and let go of the feet by letting them “dissolve” in awareness. Again, take a deeper breath and start systematically focusing on each part of the body, bringing awareness to any or all sensations.

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6. While noticing the sensations you feel in each region, imagine your breath filling it as breathe in. Play with this sensation for the next few breaths.

 

7. Notice sensations arising because of the contact between your skin and clothes, sensations of tingling, heaviness, lightness, etc.

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8. When you realize the mind has wandered to daydreams, thoughts or worries, take the opportunity to notice them and how they are affecting the body. Then, without judgement, gently but deliberately bring attention back into sensations.

9. When the attention is moved to the head, imagine feeling the breath filling the whole area, refreshing and renewing as it comes in.

10. Finally, let go of any intentions for the breath. Spend a few moments sensing the body as a whole – sense of acceptance, wholeness, presence here.

11. As you bring this practice to an end, congratulate yourself to have taken a gesture of deep healing and nourishment for your body and mind.

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