A 6-Minute Body Scan

This is a mindfulness meditation on body sensations.

Feel the skin on your face.

Feel your eyes scanning right through to the backs of your eyes.

Feel across your forehead and your scalp.

Feel your ears and your jaw.

Let go of any tension in your face and your head.

And stay with me,

Stay alert,

Stay awake,

Stay focused.

Feel your shoulders.

Feel inside the shoulder joints.

Allow stress to go away.

Feel your arms.

Feel the bones of the arms.

Feel your legs.

Feel the bones of the legs.

Feel your rib cage.

Feel the spine from top to bottom.

Feel the organs in your belly.

Feel the organs inside of the rib cage.

Now feel your whole body as one sensation.

Like you've wrapped it up in a blanket and you can feel the contact of the blanket everywhere on your skin.

Allow your body to feel alive.

Now feel just the outer shell of your body.

Now feel the inside of that shell.

Notice if you feel anything moving,

Flowing,

Changing.

Staying with what is.

Not seeking,

Not wanting anything to be different,

Just feeling the way things are.

Where do you hold tension?

Where does your body tighten up?

Where does your body feel loose and open?

Allow your body to be at ease.

Allow your mind to be quiet.

Allow yourself to feel awake,

Aware,

And calm.