Body Awareness: Body Scan Exercise
This on-screen exercise, available on our youtube channel, offers a powerful way to quickly tune in to your present-time experience, breaking up the mundane scroll behavior we've grown accustomed to. (scroll to the end to see the on-screen exercise)!
You can implement this mindful practice anytime—in meditation, while working, walking, scrolling, etc.
You can do this practice in any position, but I recommend trying it while sitting.
The sensations are generally easy to feel, making this an ideal practice for beginners to
mindfulness.
Let's Begin...
Connect to the breath and bring your awareness to the current posture of the body.
Make any minor adjustments to help the body be at ease. Relax where you can.
Begin by noticing the places where the body is touching something else.
Feel the contact between your feet and the floor or surrounding elements.
Pay attention to the physical feeling of the feet, toes, ankles, and calves.
There is nothing special to do, just observe how the feet feel in this moment.
Continue up to where you can feel the contact between your rear-end and the chair, bed, or elements around you.
Next, notice the contact and pressure of the upper thighs with the elements.
Rest your awareness here, mindfully observing what this feels like in the body.
Slowly bring your awareness up, through your back, midsection, chest, then shoulders.
Now, bring the attention to the hands, however they may be resting.
Feel the places where the hands are touching each other, sitting on the lap, resting on the knees, or even touching a device.
Focus on whatever part of the hand is in contact with something else.
Again, there is nothing special to do, just observe how the hands feel in this moment.
Now, observe where you can feel the sensation of the clothes on the body.
You can mentally scan the body to see where these sensations are present.
It may be easiest to feel the places where the clothing stops and the skin is exposed.
Observe the arms, neck, and ankles.
Finally, bring your awareness to the sensation of the air on your skin.
You may notice the temperature of the air feels different on the palm of the hand than on the back of the hand or neck.
You may also feel the wind if you are sitting/walking outside.
Now, take a deep inhale, observing the chest, lungs, and stomach expand.
Exhale slowly, and repeat three times, holding gratitude within each breath.
How are you feeling now? Are you present in the body? There are no right or wrong sensations here, just be true to your own experience in your body. Make an effort to maintain this awareness while moving throughout your day.
