Enter your name and email address to download this worksheet.

How to Meditate on the Body: Two Techniques

In many meditations, the breath is used as a primary anchor for our awareness. This natural life force that flows into and out of the body is a perfect place to rest our attention – and to come back to anytime the mind wanders.

However, the physical body itself is another place we can anchor our attention during meditation. From body scan guided meditations to simple awareness of the visceral sensations we experience, there are numerous ways to meditate on the body. Let’s consider 2 simple practices upon which many others are based on:

Awareness of Visceral Sensations

As exemplified in this worksheet, body meditation can simply be the practice of noting the most predominant sensations within the body. In contrast to a traditional body scan guided meditation, awareness of what is present does not have to follow any particular form. In other words, you do not need to move in a single direction. Simply note what is present and when that sensation dissipates, shift your open awareness to the next felt sensation that arises.

Body Scan Meditation

Another common body awareness practice is the standard body scan meditation. This practice invites us to draw our attention from either the toes or the crown to the opposite end of our body. As we scan the body in this way, we can note what is present and/or we can consciously invite relaxation into that area. Where there is tension that cannot be released, we might send that area of our being some love and tenderness. We can practice this sort of meditation on our own or use a body scan guided meditation to support our practice.

For additional resources to deepen body awareness, check out:

330 Mindfulness Worksheets

Download Simple Steps Anyone Can Follow

50% Off

  • Instantly download all of our best worksheets, categorized by 8 topics
  • Writable pdf's for you to print or share
  • Includes writable fields to write your reflections, answers and journal entries
  • Organized by meditation, health, relationships, career, self-discovery, purpose and more. Complete Index included
  • Evidence-based 
200 MEDITATION SCRIPTS

Guiding Meditations Just Got 200x Easier

50% Off

  • Instantly download our best guided meditation scripts, categorized by topic
  • Easy-to-follow pdf's for you to print or share
  • Step-by-step instructions for guiding a wide variety of mindfulness meditations
  • Deepen your own meditation while helping others
  • Evidence-based for increasing calm, care, confidence, connection, self-compassion, embodied presence and resilience
Teach Mindfulness. Help Others.

You may also like

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Try Our Free 100-Day Mindfulness Challenge

Free Mindfulness Exercises Delivered Each Day

Receive daily mindfulness meditations, worksheets and infographics to help you start each day mindful.

>