Written by:

Updated on:

August 24, 2016

Tara Brach walks us through a basic body scan meditation. Feeling tense, anxious, or upset? A basic body scan is a great way to get in touch with the source of these sensations.

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Basic Body Scan with Tara Brach

On the path towards a more mindful way of living, there are all sorts of tools at our disposal. When it comes to mindfulness meditation in particular, there are a lot of different approaches we might take. Depending on where you are on your own particular mindfulness journey, different techniques may be more or less appropriate for you.

Someone who’s completely new to mindfulness meditation would likely have trouble with an hour of seated, silent meditation. If you’re just getting started with mindfulness exercises, a great way to become increasingly familiar with your own body is by engaging in a basic body scan meditation.

Being Mindful and Getting In Touch

We all experience unpleasant sensations in our bodies, but we’re not always aware of where they’re coming from or what their root cause might be. Have you ever found yourself walking around and feeling anxious, stressed, worried, depressed, or tense — and not been able to put a finger on why exactly you’re feeling that way?

It’s easy to assume that physical sensations are the product of other physical experiences. For example, we might attribute some tension in our shoulders to having slept in an awkward position the night before. While this is certainly the case in some instances, it’s also quite common for us to hold tension in our bodies due to mental and emotional preoccupations.

In this free guided meditation with Tara Brach, you’ll perform what’s called a basic body scan. After taking a moment to settle in and soften your body, you’ll check in with each part of your body — starting from the top and working your way down — and see how you’re feeling. By checking in with each part of your body, you create space for tense areas to relax. By the end of this guided meditation, you’ll likely feel more relaxed and more at peace.

Download this Audio Meditation for Free, Just Enter Your First Name and Email Address:

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About the author 

Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]