The Body Scan is one of the foundational practices of MBSR (Mindfulness-Based Stress Reduction). It forces you to move your attention out of the "Thinking Mind" (Past/Future) and into the "Sensing Body" (Present).
You don't need a YouTube video. You can guide yourself. Here is a script you can read, or record on your phone voice memos to play back later.
Preparation
- Posture: Lie down on your back (Savasana) or sit comfortably.
- Eyes: Closed.
- Time: 5-10 minutes.
The Script
Introduction: "Bring your attention to your breath. Don't change it. Just feel the rise and fall of your chest. Now, we are going to take a journey through the body. There is nothing to do, nothing to fix. Just notice."
The Feet: "Move your attention all the way down to your toes. Notice any sensation. Warmth? Coolness? Tingling? The touch of a sock? If you feel nothing, that is okay. Just notice 'nothing'. moving to the soles of the feet... the heels... and the ankles."
The Legs: "travel up your shins and calves. Notice the contact with the floor. Are your muscles holding on? If so, on the next exhale, see if you can let them soften... drifting up through the knees... into the heavy muscles of the thighs."
The Torso: "Bring awareness to your hips and pelvis. This helps carry your weight. Let the floor support you completely... Moving to the belly. Feel it rise with the inhale... and fall with the exhale. notice the rhythm. traveling up to the chest... and the beating heart."
The Hands & Arms: "Flash your attention to your fingertips. Can you feel the energy or pulse there? Move up through the palms... wrists... forearms... elbows... and upper arms. Let your shoulders drop away from your ears."
The Head: "Notice your neck and throat. Move to the jaw—unclench it. Let the tongue rest on the floor of the mouth. Smooth out the forehead. Soften the eyes."
The Whole Body: "Now, zoom out. Feel your whole body lying here, breathing. From the top of the head to the tips of the toes. You are whole. You are here."
Tips for Success
- Don't Judge: If your mind wanders (and it will), simply say "Thinking" and return to the body part.
- Pain: If you find a painful area, try to breathe into it. Don't fight it. Just observe it. Does it change?
- Sleep: If you fall asleep, that's fine. It means you needed rest.
Conclusion
The Body Scan re-integrates your mind and body. It reminds you that you are not just a floating brain worrying about emails; you are a physical being.
Try This Today: Record this script on your phone. Listen to it before bed.
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