Body scan

A slow tour of the body, from the toes up. At each place, notice what is there — warmth, tingling, tightness, nothing at all — and let it soften if it wants to.

What the session says

• Find a comfortable way to sit, with your back tall and your shoulders soft. Rest your hands wherever they feel easy.
• Let your eyes close, or rest your gaze on a spot on the floor a little ahead of you.
• Take a slow breath in, and a long breath out.
• Bring your attention to your feet: your toes, your soles, your heels. Notice what you feel there.
• Move up through your ankles and calves to your knees. Let them be heavy.
• Now your thighs and your hips. Feel the weight of your body resting on the seat.
• Your belly. Notice it rise and fall as you breathe.
• Your back, from the bottom of the spine all the way up. Let it soften.
• Your chest. Feel each breath fill it, and empty it.
• Your hands, your fingers, your palms. Your wrists and your arms.
• Your shoulders and your neck. Let them drop a little further.
• Your face: your jaw, your mouth, your cheeks, around your eyes. Unclench anything that is clenched.
• The top of your head.
• Now feel your whole body at once, breathing.
• Let your breathing go back to its own rhythm. Wiggle your fingers and toes, and when you are ready, open your eyes.
• Well done for taking this time.

Related

• Tense and release
• Two-minute reset
• Breath awareness
• Box breathing
• 4-7-8 breathing
• 5-4-3-2-1 grounding
• All meditations and the timer

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