(meditation: 10:26 min) This simple, 10-minute body scan can be done sitting or standing. It focuses on three parts of the body: the feet, seat and shoulders.

 

Body scans are great for relaxing the body and mind, and are popular in yoga and relaxation classes and as Vipassana meditations. This one is a bit longer than the other 5-minute ones on this blog. It’s for those of you who are ready for something a bit longer to listen to.

Enjoy relaxing!

Mindfulness Practice: Body Scan

1. Begin by getting into position, whatever position works best for your body. This position will become your body-mind’s signal that you are starting a practice. I suggest the following:
   1. Sit on a chair (sofa, bed, etc) with your feet flat on the floor. Rest your hands in your lap. Feel your sit bones pressing down. Float the crown of your head up so that it softly lifts your torso into alignment. Let your back body be a bit firm to maintain this posture and your front body be soft and relaxed.
2. Close your eyes or gaze down at the floor a comfortable distance in front of you.
3. Bring your attention to your breath. Notice how it feels to breathe.
4. Gently shift your attention to your feet and feel the sensations in your feet. Keep most of your attention there.
5. Let thoughts (emotions and other physical sensations) float through the background like passing clouds.
6. If you find that your attention has become absorbed in your thoughts (emotions or sensations) to the point that you are no longer noticing the sensations in your feet, kindly and gently bring your attention back to your feet.
7. Next move your attention to your seat. Feel the sensations of your seat bones pressing down and repeat the same steps as with the feet, gently bringing your attention back if you get absorbed in something else.
8. Finally, move to your shoulders and repeat the process.
9. End the practice by bringing your attention back to your breath for a few cycles. When you feel ready or when your timer rings  gently open your eyes.

 

To Download:

Click on the Download button below.

If it does not download automatically:

1. A new window will open with an audio player (like the player above).
2. Right click on the player and choose “Download File” or “Download Video”
3. iPhone users will want to first copy the meditation into iTunes (on your computer) and then sync with your iPhone.

Note that you are welcome to download and share this files as many times as you like provided you do so in it’s entirety and it is used for personal or educational use only (no commercial uses).