If you’re looking for a meditative and mindfulness practice that’ll leave you feeling relaxed and rejuvenated, you absolutely have to try a body scan meditation.
Body scanning has been an absolute game-changer for me, really!
This practice involves taking time to check in with each part of your body, noticing the sensations you’re feeling.
Here is a simple body scan meditation script you can use to get started, as well as some tips and best practices!
What Body Scan Meditation Is and Why It’s So Important
A body scan is a mindfulness practice where you focus your attention on each part of your body, typically starting at the top of your head and moving down to your toes.
This can be done seated or lying down, and it usually takes between 10-30 minutes.
The purpose of the body scan is to bring my awareness to the present moment and to help me relax by letting go of tension and stress in my body.
By regularly practicing body scans, I have improved my overall physical and emotional well-being.
During the body scan, I try to stay present with my breath and the sensations in my body.
I allow myself to fully sink into the experience, letting go of any judgments or expectations.
By the end of the body scan, I am usually feeling deeply relaxed and present in my body which is something you should also feel.
I always feel more grounded and centered, and ready to tackle the rest of my day.
Overall, incorporating body scans into my daily routine helps me to manage stress and promotes a sense of inner peace and well-being.
Simple Body Scan Meditation Script
Find a comfortable position in a quiet place where you won’t be disturbed. You can sit or lie down. Close your eyes and take a few deep breaths.
Bring your awareness to the top of your head. Notice any sensations or feelings there.
Slowly move your attention down to your face. Notice any tension or relaxation in your forehead, cheeks, mouth, and jaw.
Move your attention down to your neck and shoulders. Notice any tension or relaxation in these areas.
Focus on your upper body, including your chest, back, and arms. Notice any tension or relaxation in these areas.
Shift your attention to your lower body, including your hips, thighs, and legs. Notice any tension or relaxation in these areas.
Finally, bring your attention to your feet and toes. Notice any tension or relaxation in these areas.
Take a few more deep breaths, and when you’re ready, slowly open your eyes. Take a moment to stretch and get up slowly if you were seated.
Remember, a body scan is not about trying to change anything or get rid of any sensations.
It’s simply about bringing awareness to your body and allowing yourself to relax and be present in the moment.
You can spend as long as you like on each are of your body and take as long as you need to do a body scan meditation.
Sometimes I’ll do a 5-minute body scan and sometimes I’ll spend 30 minutes or more, I just go with how I’m feeling and the sensations I’m getting back.
How to Practice Body Scan Meditation the Right Way
Most people are anxious about how to meditate, and ultimately do the worst possible thing – they overthink things!
Here are some tips on how to practice a body can the right way:
- Find a comfortable position: This is a must; you can sit or lie down, whichever is more comfortable for you and make sure you won’t be disturbed during the meditation.
- Close your eyes and take a few deep breaths: This is how to start every meditation and helps you to relax and focus your attention inward. Breathe in through your nose and out through your mouth.
- Bring your awareness to your body: A body scan is about scanning from head to toe. Start at the top of your head and slowly move down to your toes, focusing on each part of your body in turn.
- Don’t try to change anything: The body scan is not about trying to get rid of any sensations or feelings or identify any issues. It’s simply about bringing awareness to your body and allowing yourself to relax and be present in the moment.
- Stay present with your breath: As you scan your body, try to stay present with your breath and the sensations you are experiencing. This helps to keep your mind from wandering and keeps you focused on the present moment.
- When you’re finished, slowly open your eyes: Take a moment to stretch and get up slowly if you were seated.
Remember, meditative body scans are the perfect time for you to tune into your body, release any tension and stress, and just be in the present moment with yourself.
With regular practice, you will start to notice the benefits of body scan meditation and the profound effects it can have on your mental and physical health.
Related – Don’t have much time? Here is a 3-minute meditation script and tips how you can make time!
Image credits – depositphotos.com/stock-photo-woman-meditating-in-yoga-pose
Phil lives in England, UK, and has around 20 years experience as a professional life, career and executive coach. He started this blog to help others find and define their own self development journey. Blogging about a wide range of topics to help facilitate a better future.