10 Minute Body Scan Meditation

In a moment we're going to do a body scan, going from the top of the head to the tip of the toes. This practice is great for anyone but it's particularly useful for those of us who suffer with chronic pain. If you do experience pain or discomfort whilst doing this meditation, remember that when we fight pain, it fights back and stays with us. But if we can learn to embrace the whole of us, then we see that pain, whether it is emotional or physical, is only a part of us and not the whole. We are not pain, we are a complete being with lots of different facets that make us sparkle. The pain we suffer is like a small inclusion in an otherwise flawless gem. It does not obliterate the beauty of the gem, it merely makes us human. You will notice that your mind will wander during the meditation. This is normal, natural and to be expected. When you notice your mind wandering, this in itself is a moment of mindfulness and is known as the object of meditation. Simply bring your attention back to your breath and to the area of the body that we're focusing on, gently telling yourself that your thought is not important right now, I'll deal with that later. Let us begin. Take yourself to a comfortable chair or lie down on a bed or the floor. I invite you to close your eyes, shutting out the world for now as you spend time on yourself. Breathe in and breathe out, breathe in and breathe out. Take a slow deep breath and as you breathe out, allow all those thoughts cluttering your head to float by like clouds and watch them disappear. Take another slow deep breath and let yourself sink into the chair even more, becoming even more relaxed and present. Take another slow deep breath and let yourself sink into the chair or bed even more, becoming even more relaxed and present. Take another slow deep breath and know that you are where you are meant to be right now and all is well. Now bring your attention to your scalp and notice any tightness or tension there, including the back of the head. Move down to the forehead and allow yourself to smooth out any tightness there. Notice the eyes, are they screwed shut or can you let go a little and let them just be? Notice the eyelashes, then the ears. Notice your mouth, is it tight and drawn? Are you able to soften it a little? There is no right or wrong, it is just what it is, so accept it and move on. Gently come down to the throat and neck and notice any tension there, including the back of the neck. You may want to wiggle your neck gently from side to side to ease any tension. And as any thoughts come in, you notice them too with a kindly curiosity, but they're not important right now, I'll deal with them later. Now focus on the chest, is it feeling tight and tense or heavy and relaxed? Notice your heart beating in your chest. Move to the tummy and notice whether it feels empty or full. Notice any gurgling there, it's okay, it doesn't matter, all is well. There is no right or wrong, it just is what it is, so accept it and move on. Then notice the top of your left arm, noticing what you were wearing as it touches your skin, drifting down to the forearm and any sensations there. Notice the top of your right arm, drifting down to the forearm and any sensations there. Notice the left hand and any sensations there, particularly any tingling. Notice the thumb on your left hand, then the index finger and the next, and the next, and the little finger. Notice the right hand and any sensations there, particularly any tingling. Notice the thumb on your right hand, then the index finger and the next, and the next, and the little finger. And as any thoughts come in, notice them too with a kindly curiosity, but they're not important right now, I'll deal with them later. Now bring your attention to your back, feel the chair or bed against your back, notice the shoulder blades and any tension or tightness there. Breathe in deeply and as you breathe out, allow your shoulder blades to soften and release if they will. Remember there's no right or wrong, it just is what it is, so accept it and move on. Moving to the bottom of your back, notice any tightness or tension there, many of us hold pain or discomfort in this area. It's okay, we don't need to change it or judge it, try to accept the pain rather than fighting it. Notice it, be curious about it, and as any thoughts come in, notice them too with a kindly curiosity, but they're not important right now, I'll deal with that later. Bring your attention now to your bum as it meets the chair, notice whether that area feels tight or relaxed. Next, notice the back of your legs as they meet the chair and the front of your legs. Notice what you are wearing as it touches the skin on your legs. Notice the muscles in your left leg, perhaps tensing and releasing them. Notice the muscles in your right leg, perhaps tensing and releasing them. Take a deep breath in, and as you breathe out, allow your legs to relax even more, becoming heavy if they will. There is no right or wrong, it just is what it is, and so accept it and move on, and as any thoughts come in, notice them too with a kindly curiosity, but they're not important right now, I'll deal with that later. Bring your attention to your left foot, notice any tension or discomfort around the arch of your left foot. Notice the big toe on your left foot, then the next toe, and the next, and the next, and your little toe. Notice the underside of your left foot, are there any sensations there? Stretch your foot out, is your foot warm or cool? Then bring your attention to your right foot, notice any tension or discomfort around the arch of your right foot. Notice the big toe on your right foot, then the next toe, and the next, and the next, and your little toe. Notice the underside of your right foot, are there any sensations there? Stretch your foot out, is your foot warm or cool? Now bring your attention to your whole body, notice any sensations you may not have noticed previously. Does your body feel tight and tense, or heavy and relaxed? There is no right or wrong, it just is what it is, and so accept it and move on. In a moment we are going to bring this meditation to an end. First, I invite you to thank yourself for giving yourself the gift of time to do this meditation. You are worth this time and space, you are precious. Take a slow, deep breath, and as you breathe out, come back into your body, noticing your hands and feet. Gently wiggle your hands and feet, take another slow, deep breath, and as you breathe out, gently open your eyes.