Mindfulness Practice:
Mindfulness of Sensation (the Body Scan)

Overview:

Mindfulness of Sensation, sometimes referred to as the Body Scan meditation, guides focus progressively throughout the body, noting the sensations present in each place. Like Mindfulness, of Breathing, this meditation practice cultivates the capacity of interoception - feeling sensations within the body. Additionally, by learning to meet the sensations of the body with nonjudgemental awareness, over time the Body Scan may shift the way the nervous system responds to these internal signals, which can help to reduce pain and emotional reactivity in relationship to our own experiences.

Mindfulness Sensation is a versatile and highly adjustable practice. It can be done as a standalone experience that brings awareness progressively to the entire body, or can be integrated into moments that bring awareness to specific places in the body or aspects of sensation. As a formal body scan, it is typically done lying down, though can be done seated or standing as the situation allows. It can be done at varying lengths of time, from a few minutes to an entire hour.

In practice, the emphasis of a body scan is sometimes on noticing sensation and fostering acceptance of sensations as they are (i.e. not trying to “fix or change” what you feel,) and sometimes there is an added element of deliberate relaxation (i.e. “notice where you can soften “around a specific sensation or body area). Both approaches can be useful, but it is important to be clear about which avenue you’re exploring, as otherwise students can become confused about whether the intent of the experience is to practice “adjusting” or “accepting” sensations.

Instructions:

 

1.  Lying on the floor or sitting in a chair, find a comfortable posture that feels relaxed and alert, noticing how you adjust to find this feeling. Close your eyes or soften your gaze.

2.  Feel all the places in your body supported by the floor, the cushion, or your chair. Take a few deep breathes, letting go of tension throughout the body wherever you are relaxing into these places of contact and support. Then allow your breath to breathe at its own natural, effortless pace.

3.  Bringing awareness into the body, begin to notice whatever sensations draw your attention. You may become aware of a variety of sensations - coolness or warmth, pressure or pulsation, tingling or itchiness, comfort or discomfort. And there may be places where you feel nothing at all. Invite the mind to become curious about the sensations arising, and as best you can, let them be just as they are.

4.  Now bring your attention into the feet. Feel your feet up to your ankles, allowing yourself to adjust and relax the feet wherever you can. Then bring attention to the soles of the feet, noticing wherever sensations are present and accepting them as they are. Feel the tops of the feet, then the turn of the ankle, noticing sensations of tingling, pulsation, warmth or coolness, or the absence of sensation. Notice any emotions, images, or stories that arise as you bring awareness to each part of the foot. Now again, feel the entirety of the foot and ankle, bringing curious attention to the area of the body, as if you were feeling it for the first time.

5.  Repeat for the shin up to the knee. Then the thigh up to the hip.

6.  Repeat for the pelvis up into the belly. Then the ribs into the chest.

7. Repeat for the shoulder and upper arm. Then the elbow and the forearm. Then the wrist and the hand.

8. Repeat for the neck and head, as well as the features of the face.

9. Finally, as you breathe in and out, let go of any intention to focus on specific places or parts of the body and return awareness to the body as a whole. Feel the places of contact and support, and the entire body breathing in and out. Allow sensations to arise and pass at their own pace, being present to whatever sensations, thoughts and feelings come.

10. To transition, take a deep breath and let it go. Begin to move and stretch the body in any way that feels intuitive or enjoyable to you right now. Gradually, bring your awareness back to the space around you, and the thoughts of the day, returning when you feel ready.

 

Mindfulness of Sensation (Body Scan) for children

Mindfulness of Sensation (Body Scan) for all populations

 

Helpful Hints:

 

Never overdo any breathing exercise or force your breath into a pattern that is uncomfortable. If you begin to feel anxious or lightheaded, stop practicing and breathe normally.

Practice with self-compassion, and know that, the more often you practice the Complete Breath, the better you will become at doing it.

The Body Scan can be done from a seated, standing, or reclining position.

  • Content from NYCDOE YMTP² curricular materials