Guided Body Scan Meditation

Teacher: "Welcome. Today, we're going on a 'Body Scan Journey' to explore our inner landscape. This is a chance to simply notice what's happening in your body, without needing to change anything. Just observe, like a curious scientist.

First, find a comfortable position. You can sit upright in your chair, with your feet flat on the floor, or you can lie down if that's more comfortable for you. Allow your hands to rest gently in your lap or by your sides. If you feel comfortable, you can gently close your eyes, or you can soften your gaze downwards.

Let's start by taking three deep breaths together. Inhale slowly through your nose, feeling your belly expand... and exhale slowly through your mouth, letting go of any tension. Again, inhale... and exhale... One more time, inhale... and exhale..."

Teacher: "Now, bring your awareness to your feet. Notice any sensations you feel in your toes, the balls of your feet, your arches, and your heels. Perhaps you feel the contact of your feet with the floor, or the inside of your shoes. Notice any warmth, coolness, tingling, or pressure. There's no need to judge these sensations, just observe them.

If your mind wanders, that's perfectly normal. Just gently guide your attention back to your feet."

Teacher: "Now, slowly shift your awareness up into your ankles and lower legs. Notice your shins and your calves. What sensations are present there? Perhaps a feeling of tightness or relaxation. Just observe."

Teacher: "Continue moving your attention up into your knees and then your thighs. Feel the weight of your legs against the chair or the floor. Notice any sensations here, deep within the muscles or on the surface of the skin."

Teacher: "Now, bring your awareness to your hips and pelvic area. This is the base of your torso. Notice how your body connects with what you are sitting or lying on. Breathe into this area, noticing any subtle sensations."

Teacher: "Shift your attention to your abdomen. Feel the gentle rise and fall of your belly with each breath. Notice any feelings of fullness, emptiness, or movement within your stomach and intestines. Soften your belly."

Teacher: "Move your awareness up to your lower back, then your middle back, and your upper back. Notice the sensation of your back against the chair or the floor. Observe any areas of tension or ease."

Teacher: "Now, bring your attention to your chest. Feel your ribs expanding and contracting with each breath. Notice the beat of your heart, a gentle rhythm within you. Is there any tightness or openness in your chest?"

Teacher: "Let your awareness flow into your hands. Your fingertips, palms, and the back of your hands. Notice any tingling, warmth, or coolness. Then, move your attention up into your wrists and forearms."

Teacher: "Continue up into your elbows and upper arms. Notice the muscles and bones in your arms. What do you feel here?"

Teacher: "Bring your attention to your shoulders. Often, we carry a lot of tension in our shoulders. See if you can allow them to soften and drop slightly with your exhale."

Teacher: "Now, move your awareness to your neck and throat. Notice any sensations, any tightness or flexibility. Then, gently bring your attention to your face. Your jaw, your cheeks, your nose, your eyes, and your forehead. See if you can soften the muscles in your face, letting go of any expression."

Teacher: "Finally, bring your awareness to the top of your head. Feel the skin on your scalp. Allow your attention to rest there for a moment."

Teacher: "Now, take a moment to notice your whole body, from the tips of your toes to the top of your head. Notice your body as one complete system, breathing, existing. Observe any overall feelings or sensations. There's no right or wrong way to feel.

When you're ready, take another deep breath in... and as you exhale, gently begin to bring your awareness back to the room. Wiggle your fingers and toes, and when you're ready, slowly open your eyes. Take your time. There's no rush."

Teacher: "How was that experience for you? We'll talk about it more and then you'll have a chance to write down your reflections in your Body Scan Reflection Log."

Body Scan Reflection Log

Name: ____________________________

Date: ____________________________

Reflecting on Your Inner Landscape

Take some time to reflect on your experience with the Body Scan Meditation. There are no right or wrong answers; just write about what you noticed and felt.

1. Before the Body Scan: How were you feeling physically and mentally before we started the meditation? Describe your initial state.

   
   
   
   
   
   
   

2. During the Body Scan: As you moved your awareness through different parts of your body, what were some of the sensations you noticed? Were there any surprises? Any areas that felt particularly tense or relaxed?

   
   
   
   
   
   
   
   
   
   
   
   

3. Mind Wandering: Did your mind wander during the meditation? If so, what thoughts or feelings came up? How did you bring your attention back?

   
   
   
   
   
   
   

4. After the Body Scan: How do you feel now, immediately after completing the body scan? Do you notice any difference in your physical or mental state?

   
   
   
   
   
   
   

5. Insights and Takeaways: What, if anything, did you learn about your body or your mind during this experience? Do you see how this practice could be useful in your daily life? If so, how?

   
   
   
   
   
   
   
   
   
   
   
   

6. Future Practice: Are you interested in trying this body scan meditation again on your own? Why or why not?