Day 6: The Body Scan


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?


Body Scan Meditation (Mindfulness Worksheet)

  • I notice personally that my left shoulder is tighter than the other, but really both shoulder-neck areas are tight. I also noticed my posture was slightly slanted so I made sure to straighten myself up. I often have tightness in my shoulder to neck area even when relaxed, and I am already fixing this issue so hopefully my shoulder-neck area will be able to relax as well as time goes on.

  • I’ve been doing these exercises, but this is my first time choosing to comment.

    I have a tendency to get stuck in my head, but I did notice a lot of physical things about my body. For example, my left shoulder lies forward more than my right shoulder and I tense up the muscles in my face a lot. With more awareness, I’m hoping to bring ease to my body and my mind 😊

  • I love body scans! I’ll try to do one on my own time tomorrow, all the one’s I’ve tried seem much too quick for me.

  • A great practice, and thank you forthis.

    I began doing the body scan some years back when I was in rehab for a rfactured pelvis, and I found it helpful. I notice thatwhen I am aware of aches and pains they are not always constant or of equildiscomfort, but, rather, the pain ebbs and flows. Learning this heped to focus on my rehab and progress.

    Thank you again,


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