Mindfulness Meditation Lesson 4
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The Body Scan
The Body Scan is a mindfulness meditation done while lying on our backs. We begin by bringing our awareness to our breath. Then we use our breath to carry our attention throughout our bodies, starting with the feet and moving all the way up through the top of the head. While doing the body scan, as we're moving through the various regions of our bodies, we're paying attention to any physical sensations (or the lack of physical sensations) that we notice.
Because this meditation is done lying down, it's not uncommon to nod off or even fall deeply asleep while doing it. In order to prevent this, if you do tend to fall asleep relatively quickly and easily, you can try the meditation with your eyes open, or even set a timer on your phone to ding or beep every 5-10 minutes as the sound of my voice may not be enough to rouse you if you start to drift off.
The Body Scan
In order to do the body scan, you'll need:
- Space where you can lie on your back comfortably, your arms by your sides
- Pillow to support your head and perhaps another under your knees
- Make sure you won't be disturbed or distracted for the next 30 minutes
When you are ready, start the “Body Scan meditation” audio file below (you must be logged in to play this file):
Once you've finished the body scan, complete the Body Scan Worksheet on the next page.
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Please purchase the course to download audio files and access Lessons 5-10.