Explore this guided practice to calm your mind, notice sensations in the body, and bring awareness to the present moment.
We’re practicing mindfulness each time that we bring attention to a body part and are aware that we are doing so. Practicing mindfulness through this 10-minute body scan involves moving attention through various parts of the body. You will notice sensations that are present in your feet or hands or legs such as tingling, tightness, temperature, or you might notice a lack of sensation; simply be aware of it.
We’re practicing mindfulness each time that we bring attention to a body part and are aware that we are doing so.
We typically do the body scan by lying down on the floor or a soft surface, but if that’s not possible for you, you can certainly do the body scan while sitting in a chair.
A 10-Minute Body Scan Practice
As we begin this 10-minute body scan, we’ll be slowly and systematically moving attention through the various regions of the body, from the feet to the top of the head, noting any physical sensations as we go along.
As you are lying on whatever surface you’re on, notice what it feels like to be lying there. Allowing the body to rest in this position and noticing sensations as you breathe in and as you breathe out. Left foot and leg: Feeling the air move in and out of your body, let’s begin by bringing attention to the toes of your left foot. Noticing all the sensations present in that region of the body, also notice how lack of sensation is something the mind can be aware of. Move on to the top of your left foot and ankle, noticing sensation. Bringing awareness to the sensations present in that part of the body. Moving on to the top of your right foot and ankle and scanning that region with awareness, noticing sensations present or lack of sensation. Pelvis: Bringing awareness now to the pelvic region, noticing sensations present or lack of sensation. Lower back and abdomen: Bringing awareness to the lower back and abdomen, aware of what’s there, without judgment or assessment, simply noticing with awareness. Upper back, ribs, and chest: Continuing to scan the back, the rib cage, and chest. Shoulders: Moving now to the shoulder blades and shoulders, noticing what is present in those regions of the body. Fingers and hands: From here, go to the fingers and the hands, the left and right together. Wrists and arms: Now moving awareness to the wrists, forearms, elbows, upper arms, and shoulders, and noticing what sensations are present in those regions of the body. Neck and throat: Moving now to the neck and the throat, noticing what is there or not there. Now, notice the breath: Stay in the present moment with the breath flowing in and out of the body, simply awake to whatever arises and predominates in your field of awareness at any given moment. And this may include thoughts or feelings, sensations, sounds, the breath, stillness, and silence. Be with whatever comes up in the same way you were with the scan. Notice how you may tend to react to impulses, thoughts, memories, and worries: Let yourself purposefully observe them without rejecting or pursuing. Practice simply seeing and letting go, seeing and letting go. No agenda other than to be present and awake. Coming back into the room, fully awake and fully present.
As we bring this 10-minute body scan practice to a close, may we be peaceful and at ease, may our hearts be soft and open, may we be safe and protected, and our bodies healthy and strong. May the merit of this practice be for the benefit of all beings.
Introduction text adapted from Harvard Pilgrim. This practice was originally published on Mindful.org in October 2018.
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