Mindfulness Practice:
Mindfulness of Sensation (the Body Scan)

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