A shared practice
Body Scan II
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Created bySean Fargo
Day 27 of Sean's original 28-day mindfulness series — recorded in his own voice.
In Sean Fargo’s own voice10 min
Read along — the full script
Mindfulnessexercises.com. Your 28-Day Mindfulness Challenge. Day 27. Integrating the body scan. Let's begin by taking a moment to allow your body to settle in a comfortable position, to invite a sense of ease and relaxation.
You can close your eyes gently or look downward just to limit visual distractions as you allow your body and your shoulders to soften, releasing any areas of tightness or tension. Today, we'll practice a body scan. So taking a full breath in and a long breath out begin by bringing your attention into your body.
Notice the feeling of the weight of your body on the chair or the floor, wherever you are. And as you breathe, notice how your chest and abdomen expand to allow the air to enter your lungs. What sensations are you aware of?
And as you exhale, bring awareness to the stillness and notice the sense of relaxing more deeply. And now bring your attention to the top of your head, noticing any sensations in the scalp, and down the back of the head, to the sides. Bringing awareness to your face.
Just noticing your jaw and if you're holding any tension in your jaw. And let your face be soft, relaxing the muscles around your eyes and your mouth. And breathing in and breathing out. And now notice your neck and your throat, and let them be soft.
Notice your shoulders and arms. Feel any sensations as you allow your tension to move from your shoulders down to your upper arms, your elbows, to your forearms, wrists, hands, and fingers. Noticing any tightness, any temperature sensations.
Noticing what the fabric of your clothing feels like against your skin. And continuing to breathe in and breathe out. Now bring your attention to your chest and your stomach. Feeling the movement in your chest as you breathe.
And bringing your attention to your belly. Noticing if your belly is tense or tight. And just allowing it to soften. Noticing the upper back and the lower back. And if you're holding any tension there, also letting that release throughout your back.
And now continue traveling down to your legs, your thighs, your knees, calves, and shins. Feeling your ankles. And finally bringing your attention to your feet. Noticing the sensations of each foot. Feeling your feet against the floor or the ground.
Noticing any weight or pressure or sense of temperature. The feeling of energy present in the feet. And as you continue breathing in and breathing out, now noticing the whole body from the top of your head all the way down to your toes, just sensing the whole body.
And staying with a sense of the whole body for a few more breaths as you breathe. And as we close, continue remaining aware of your body. And as we finish, take a full deep breath in and a long deep breath out. Remaining aware of your body as you breathe.
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