Body Scan Meditation

Meditating is a way to relax your body, and calm and focus your mind. A body scan meditation in particular draws your awareness to each part of your body in turn so that you feel grounded and connected to the physical plane. You can use this meditation to find areas where you are manifesting stress, or parts of your body that are suffering pain.

Begin by laying down on your back on a comfortable surface. Make sure you will not be distracted by closing the door and turning off your phone. Have your legs straight and your arms relaxed by your sides. You can have your eyes open or closed. Start with deep, relaxing breaths from your diaphragm.

You are going to focus on each part of your body in turn, asking yourself what it feels like. Think about whether it is hot or cold. If it is in contact with your clothing, think about what the fabric feels like, and whether it is light or heavy. Examine all the sensations you are experiencing in that part of your body. Imagine your deep breaths flowing inward to that body part, cleansing it and refreshing it.

If there is an uncomfortable feeling ask yourself if it is tightness or a muscular ache, if there is a sensation of pain, or of a build-up of energy. If you are feeling tense from stress, concentrate on relaxing that muscle. If there is anything unpleasant focus on drawing your breath into that feeling for a minute. The feeling may intensify when you first concentrate on it, but should ease as you continue with your deep breathing.

Work from your feet up to your head in this order;

  • Left foot toes
  • Left foot sole
  • Left ankle
  • Left calf
  • Left knee
  • Left thigh
  • Left hip
  • Right leg toes to hip as with left
  • Buttocks
  • Lower back
  • Abdomen
  • Middle back
  • Stomach
  • Chest
  • Upper back
  • Left hand fingers
  • Left hand palm
  • Left wrist
  • Left forearm
  • Left elbow
  • Left upper arm
  • Left shoulder
  • Right arm fingers to shoulder as with left
  • Throat
  • Neck
  • Base of skull
  • Back of head
  • Top of head
  • Left ear
  • Right ear
  • Jaw
  • Lips
  • Inside your mouth
  • Nose
  • Left cheek
  • Right cheek
  • Left eye
  • Right eye
  • Left temple
  • Right temple
  • Forehead

After travelling up your body, focussing on the individual body parts, move back down, this time concentrating on the way they are joined together. Feel the way that;

  • Your head is connected to your neck.
  • Your neck is connected to your upper torso.
  • Your upper torso is connected to your arms.
  • Your upper torso is connected to your lower torso.
  • Your lower torso is connected to your legs.

Finally feel your body as a whole, thinking of your skin covering all of you, and all the different interconnected parts making up the whole. Take a few minutes to just continue with your deep breathing before you get up.


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