(5:53) Body scans are a type of meditation practice that are popular in yoga and other body based modalities. This one is very simple as it scans or notices just three points in the body: feet, seat and shoulders.

This practice is great if you want help falling asleep. It is easy to do lying down, and it includes gentle muscle contraction and release which encourages the body to relax along with the mind.

Simple Body Scan

1. Start by becoming present to the location you are in: look around at what you can see right now.
2. Close your eyes and gently shift your attention to your breathing. Notice your breath moving in and out of your body right now. Be curious about your breath. “How am I breathing right now?”
3. Shift your attention and notice the sensations in each body part:
   1. Notice the sensations in your feet for a few breaths
   2. Notice the sensations in your seat for a few breaths
   3. Notice the sensations in your shoulders for a few breaths
4. Shift your attention back to your breath. Notice your breath moving in and out of your body.
5. When you’re ready, open your eyes to end the practice, noticing the space that you’re in right now.

When your mind wanders, as it inevitably will, gently bring it back first to presence by noticing your breath and the quiet between thoughts, and then re-focus on the heart of the practice.

 

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