Body Scan Meditation

A body scan meditation can calm and focus the mind while relaxing the body. It is great to do any time during the day. Personally, I like to do a body scan during my work day, if I start feeling scattered. It’s like hitting a reset button. It’s also great practice for body awareness. Taking time out of your day and focusing on each and every area of your body, part by part, helps to release tension, emotions, stiffness, and shifts the thinking patterns into more positivity. Remember to not make any judgments while scanning your body, just observe.

Here is a body scan meditation from the UCLA Mindful Awareness Research Center, which offers several free guided meditations.

Begin by bringing your attention into your body

You can close your eyes if that’s comfortable to you

You can notice your body, seated, wherever you’re seated

Feeling the weight of your body, on the chair, on the floor

And take a few deep breaths

And as you take a deep breath

Bring in more oxygen and enlivening the body

And as you exhale

Have a sense of relaxing more deeply

You can notice your feet on the floor

Notice the sensation of your feet touching the floor

The weight and pressure, vibration, heat

You can notice your legs against the chair

Pressure, pulsing, heaviness, lightness

Notice your back against the chair

Bring your attention into your stomach area

If your stomach is tense or tight, let it soften

Take a breath

Notice your hands

Are your hands tense or tight?

See if you can allow them to soften

Notice your arms

Feel any sensation in your arms

Let your shoulders be soft

Notice your neck and throat

Let them be soft, relaxed

Soften your jaw

Let your face and facial muscles be soft

Then notice your whole body present

Take one more breath

Be aware of your whole body, as best you can

Take a breath

And then when you’re ready

You can open your eyes

Jenny R.
Jenny is NYS Licensed Massage Therapist who graduated from Finger Lakes School of Massage in 2003. Her integrative massage style blends deep tissue and connective tissue therapies to restore balance to the body and relax the mind. Jenny specializes in focused massage work based on the client and their particular conditions and especially enjoys working with those who have pain related issues of the hips, back, and neck where she can help bring significant pain relief. She also performs Swedish, pre- and postnatal, and hot stone massages