Whether you've done a body scan before or not, we can help you get started.
Find a comfortable seated position.
Begin by taking a few deep breaths to calm your mind and relax your body.
Now, bring your attention to your feet. Do you notice any sensations?
Are your feet noticeably warm? Or do they feel cool?
Can you feel any tingling?
Don't analyze or judge the sensations, just observe them.
Now, scan your attention up your legs to your calves and knees.
Do you notice any sensations here?
Keep scanning up to your thighs, hips, and abdomen, paying attention to any areas of tightness or discomfort.
Now, bring your attention up to your chest, shoulders, arms, and hands.
Observe any sensations in those areas.
Continue to scan your attention up to your neck, head, and face, noticing any sensations there.
Do the sensations feel the same? Do you notice anything different?
Now, take a few deep breaths and relax your entire body.
Finally, feel the weight of your body and the support of the earth beneath you.
I hope this body scan meditation was helpful for you.
Take a few moments to stretch and move your body, and then carry this feeling of relaxation and mindfulness with you as you go about your day.
Have YOU done a body scan before?
It's my go to!
This was my first time
I've tested it out
Written By: Yiyi Wang
Yiyi Wang is a 4th year PhD student in the Department of Psychology at the University of Toronto, Mississauga, focusing on the study of mindfulness and its implications for overall wellbeing. Her research centers on the transformative potential of technology-based mindfulness practices, specifically examining their influence on emotion regulation, meaning-making, and value identification among individuals. Yiyi's current work also investigates the effectiveness of innovative mental health interventions, including online tools and self-developed chatbots, in enhancing students' coping skills and overall wellbeing.