Meditation Practices: Body Scan

The Practice

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A body scan may be used at the beginning of Savasana or during another restorative pose, or during seated meditation.

Some of the following cues are very detailed. If you have less time then it would take to be so specific, then, of course, adapt the practice to your situation.

• Bring attention to the toes. Scan each toe, one by one. Observe any sensations and lack of sensations. [As you teach the body scan, give each and every toe the same amount of attention.]
• Then move on to the sole of the foot; observe the ball of the foot, the arch, the heel, the outer edge. Notice the top of the foot, all sides of the ankle.
• Give instructions that work up the legs, to the hips and pelvis, up the belly, and back into the shoulders, down the arms, each hand and finger.
• Next, notice the neck and throat, jaw, space between the eyebrows, lips, space between nose and lips, eye sockets, eyeballs, scalp and ears.
• Throughout the practice, remind students: Simply bring your awareness to [this body part]. No need to linger or revisit spots you’ve already observed. Notice any tendency to anticipate or jump ahead. Simply bring your awareness to [this body part.]

Sample Script

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LET YOUR INTENTION BE

As you continue the scan, be careful not to use your eyes to direct your attention. This will only create tension. Rather, connect directly with sensations by feeling the body from within the body. In certain parts of the body, it is common to feel numbness or for there to be no noticeable sensations. Let your attention remain in those areas for a few moments in a relaxed and easy way. You may find that as your attention deepens, you become increasingly aware of sensations. Images or thoughts will naturally arise. Notice them passing through and gently return your attention to the sensations. Let your intention be to release all ideas and experience your physical aliveness exactly as it is. – Tara Brach