Today’s practice
The Body Scan
9 min, guided by Sean Fargo
Today is the body scan: reconnecting with physical sensation, gently, from the feet up.
You do not need to relax every part. You are learning to feel without bracing.
In your day
A mini scan while waiting in line or in traffic: jaw, shoulders, belly. Softening whatever is willing to soften.
From Sean
For a long time the body scan was my least favorite practice. It seemed so formulaic, as if I already knew what the teacher would say next. Then I started playing with it on my own, moving around, following curiosity, and it became my favorite. As long as you are sensing the body without judging it, you can scan in any order you like.
A question to carry
Where does tension tend to live in your body?
Saved on this device only, and kept for all 28 days.
A few lines, for whatever they are worth
Feet first.
Then the long road up
through everything I usually skip.
Nothing to relax.
Only to notice
that the body has been here all along.
If you want more today
- Script: Basic Body Scan & Breath Awareness (PDF), to read aloud for yourself or someone else.
- Workshop: Vidyamala Burch on mindfulness for chronic pain and the body, about an hour, for when you have it.
- Podcast: Appreciating a Moment of Body Awareness a Meditation with Sean Fargo, for the drive or the walk.
Read the practice as text
Transcription
Let’s begin by taking a moment to allow your body to settle into a comfortable position. You may close your eyes or keep them slightly open. Willing the spine to lift, the shoulders to soften (5 seconds).
Today we will practice a short body scan, checking in with our bodies helps to settle the mind and to notice what physiological sensations and emotions might be present (2 seconds).
Begin by taking a full breath in and a long breath out (5 seconds).
Now bringing awareness to the top of your body, your head, face, neck, shoulders (3 seconds).
Noticing any sensations, movements, any places of holding (5 seconds).Now moving down to the arms and the hands (5 seconds).Sensing the back of the body, the front of the body (3 seconds).Sensing yourself seated.
Feeling the contact of your body with the chair or the cushion (10 seconds).Now sensing your upper legs, your lower legs, and the feet (5 seconds).
Noticing if there are any particular places that call out for attention.Places where sensations feel most vibrant or dynamic (10 seconds).
Scanning to see if there places where there is a lack of sensations or only very faint sensations (5 seconds).
Now sensing the whole body breathing (2 seconds).One complete organism (20 seconds).Finishing with a full deep breath in (2 seconds)and a long breath out *ding* (20 seconds).
Integrated Practice:
Try a 3 Centers practice today. Choose a time during your day to take three breaths, each breath to ‘scan’ one area of the body. 1st breath: scan the head, representing thoughts.2nd breath: the gut, representing “gut feelings.”3rd breath: the heart, representing values or intentions.
Reflection Questions:
What information do you receive when checking in with your body?
Your progress
Day by day. No streak to protect.
Kept on this device. A missed day is part of the practice: pick up where you are.
Daily by email
This is Day 6 of the 28-Day Mindfulness Challenge.
One short practice a day for four weeks, sent to your inbox each morning with the worksheet and a podcast episode to go with it. Free.