Body Scan

Body Scan

Body Scan Meditation

The Body Scan Meditation is a powerful and simple relaxation exercise that helps sharpen your focus on the body.

Gather your group to sit in a circle and find a comfortable space on the floor. Announce to your group that you will soon lead them through a brief exercise to help them relax and focus.

Facilitate the meditation step by step, making adjustments according to the needs of your group. Conclude the meditation by gently inviting your group back.

Body Scan Meditation

  • Once you are seated comfortably, take these next few seconds to relax.
  • Take a big deep breath to relax more deeply.
  • I will now guide you through a simple body scan.
  • Notice your feet on the floor & the sensations of your feet touching the floor.
  • Notice the weight, vibration, temperature and any other sensations.
  • Now move up to your legs.
  • Notice the weight, vibration, temperature and any other sensations.
  • Notice your back, notice what you notice.
  • Bring your attention into your stomach area. Notice if your stomach is tense or tight, let it soften.
  • Relax and take a breath.
  • Notice your hands. What do you notice? Are your hands tense or open? Allow them to soften.
  • Notice your arms. Feel the sensations in your arms. Allow your shoulders to be light.
  • Notice your neck and throat. Let them soften and relax.
  • Soften your jaw. Allow your face and facial muscles to be soft.
  • Simply notice and be the observer.
  • Now notice your whole body in this moment.
  • Take one more big deep breath.
  • Be aware of your whole body as best you can. Take a breath.
  • When you’re ready, you can wiggle your fingers and toes and open your eyes and join us back here
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Moment of Reflection
  • What did you like most about this activity?
  • What did you notice in your body?
  • What did you notice in your mind?
  • How did you feel before and after the activity?
  • Where did you notice tension?
  • Where did you notice ease?
  • What’s one word that describes your experience?
  • Where can you see yourself using this practice?
  • What did you find helpful about it?
  • What did you find hard about the activity?
  • Did your mind feel quiet or busy?
  • How long did it take for you to feel relaxed?

The topics of this publication: healthrelaxationwellbeingself, mindfulness

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