Mindfully Scan Your Body and Feel the Sensations

 We often go through our days without paying much attention to our body's feelings and sensations. This lack of awareness can cause us to overlook important signals that our body is sending us about our physical and emotional well-being.

Today's mindful minute invites you to mentally scan your body with kindness and compassion. Take a moment to notice any tightness, discomfort, or pain, and breathe into these sensations. Visualise the breath moving in and out of these areas, helping to release any tension or discomfort. 

Now could be a great moment to practice this. You simply need to turn your attention to your body and feel the sensations for a few moments or more.

Going Deeper

Here are some tips to help you mindfully scan your body:

Find a quiet space: Sit or lie down in a comfortable position, and close your eyes. Begin by taking a few deep breaths, allowing your body to rest and your mind to gently focus.

Start at the top: Begin by mentally scanning the top of your head, and then slowly move down through your face, neck, shoulders, arms, hands, chest, abdomen, back, hips, legs, and feet. Then go back up again if you have time.

Notice sensations: As you scan your body, pay attention to any sensations or feelings that arise. Do not judge or try to change these sensations; simply observe them with kindness and curiosity.

Breathe into tightness or pain: If you encounter any areas of tightness, discomfort, or pain, visualise yourself breathing into and out of these areas. Imagine the breath gently expanding and releasing the tension or discomfort with each inhalation and exhalation.

Use visualisation: If you find it helpful, you can also use visualisation techniques to further support the mindful process. For example, imagine a warm, soothing light moving through your body, bringing curiosity and compassion to any tension or discomfort.

Journal Prompt: Reflect on your experience of mindfully scanning your body. What sensations did you notice? How did the practice of breathing into and out of tight or painful areas affect your body and mind? How can you incorporate this practice into your daily routine?

Guided Meditation: Letting Be Meditation (10 mins)