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Body Scan

3 Min
Meditation
200+ Favorites

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Mark Quirk
Psychologist, Coach, Mindfulness Teacher
This calming practice helps us connect with and build awareness of our body, as well as training our attention as we continually focus and re-focus throughout the scan.  This practice can be done lying down, as well as sitting or standing.
From the community
37 reflections
T
Tiffany
Peace
Crying is my way to grieving. Crying brings me peace. To cry I must feel safe. Today I felt safe. Today I found peace. Because of my inner peace I was able to think through the blame placed on me for scheduling last weeks parenting visit. As I move through this journey, I gain strength from Matthew 20:16.
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Jennah
Resilience
As I become more aware of my body and begin to appreciate all of the places it has gotten me through. I am reassured that my body will continue to take me places. “Oh, the places you’ll go” by Dr. Seuss is the anthem of my body and the vibration I want to frequent at.
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Sally
Body
You get so distanced from your body it's amazing to notice it and become a complete being
K
Kevin
Holding Body Awareness
It’s hard for me to hold awareness of my body for long; my mind keeps retreating to something else. I think about my body a lot: how I’m too heavy, how I want to lose weight, what hurts, what’s inflexible or difficult to move. But that’s different from sustained awareness. I am avoiding my body because bringing awareness of it comes with difficult thoughts and feelings. But the way to healing lies through those thoughts and feelings. This I know.
A
Anee
I need to be more present. This is my vehicle to experience live as I perceive it.
Just being aware is startlingly helpful. I feel so much more relaxed and at ease with myself.
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Rhonda
Taking time to connect
Taking a few minutes every morning to connect to my body is a centering way to start the day.
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Sophia
Connecting
Connecting with different parts if my body brings awareness to certain tense areas (example hip) which I can potentially work on during yoga or stretching. A very good way to start the day! Be careful not to fall back asleep in the morning 😆
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Patricia
Voltron
I felt like that giant ensemble of multiple robot lions. It sounds kinda fierce but I kid you not when I say I couldn’t help a few chuckles. That aside, I feel reattached to the world like one needs to be when too many things are going on and he or she finds themselves in outer space (in the form of multiple robot lions).
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Joyce
Body scan
I am the only one that knows exactly what my body parts are feeling. I owe it to my body to check in with each different body part and make sure I’m nurturing it and giving it the attention it needs. Namaste
F
Freshteh
Feeling
My body has small vibrations when I focus on small parts then bring it all together. If I sit very still and breathe I feel my lips and sometimes my jaw vibrate.
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Megan
Big small comforts and aches
I can feel big/fat or swollen or powerful during body scans. Also can feel aches or warm healthy joints
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Lillian
session 2
i learned that appreciating individual parts of your body can make it easier to eventually appreciate your body as a whole
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Julia
Gratefulness
Three things that I am grateful for today: friends, my mom and brother, and hope Decompressing after Cotton Bowl...body needs a break!
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Pablo
Community
Something I did was internalize my feelings and kept them bottled up. The moment I literally opened up and found a community that understood, I felt so much better. That combined with daily meditation and breathing exercises have helped immensely. 😃
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Alba
03/01/2018
When I’m in a situation that I’m not comfortable with, whether it’s chaotic or stressful for example, I may not have the power to change the situation but I can change how I’m feeling.
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Hannah
Resistance
Resistance to reality has been a quiet vow that I made as a little girl. It’s an epiphany of awareness that my being just fully grasped during this exercise. I have known this and used every possible escape. My best friend and I used to say “It isn’t what it isn’t”. At 3 years of age my biological Father decided it was time to teach me how to swim. He threw me off of a giant boulder into a sink hole connected to the creek. My arms flailed, trying to stay above the surface. My brother ended up saving my life, swam me to shore and gave me CPR. This event became my story that I’ve relived and retold for 33 years. Believing everyone and everything has been my Dad- Including myself. I became the Victim and the Predator. But, I realize I have a choice. It starts with compassion for myself and practicing being in the moment. God and the Universe have given me a pencil and I get to rewrite my story. At this moment - I choose to co-author my story with my higher Power.
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Ali
Awareness
Taking moments to listen to your body and its signals is possible without judgement.
M
Madison
9/365
During the body scan, these 3 minutes really gave me a further opportunity to be in touch with each part of my body- my toes to my head, and what parts of it hurt, felt tense, or felt relaxed. This will become a very important step to my daily stretching and body relaxation.
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Tathra
Body scan
Open nonjudgmental friendly awareness. I don’t need to assess, analyse or criticise. Just be with what is. It’s ok.
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Jennifer
Okay
I know I never admit that any of these meditations make my day completely a rating of “Great”. I find it’s almost selfish of me to rate myself that way. But the body scan meditation did take my attention away from my coffee induced anxiety over the possibility of being pregnant. My thoughts and heart rate went back to a calm state, which is great. And my the rating of myself is good; my normal, my acceptable rating of myself. I don’t mean to feel or portray that my life is constantly in the shitter, because it’s not. Is it selfish to write I great? Am I deserving? Is it pompous of me to say? I’m not sure, but for now my 10 out of 10 is a good and the body scan got me there. 🙂
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Joan
Unfocused!
I just could not stay focused. Not his fault. But that is why I’m doing this. To train myself to stay more focused
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James
Too carried away by thoughts
This can lead to simply failing to notice that the body itself is actually fine. And thus a calming reassurance that I am indeed fine.
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Aliza
Body Scan
Felt almost like I was floating after. Also- I think sitting up straight is important but also being in your most relaxed posture
D
Donna
Disconnect
I am learning that I can disconnect from the rush of life to be still.
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Hannah
whole
i am whole. my entire body is helping me get to where i need to go in life physically. inside my body is telling me all the answers i need to know, everything is in our bodies.
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Jayson
I Learned that...
Noticing the body can help you overcome some feelings about your body.
F
Fae
My feet
They are cold. And I have to write more, so my feet are extremely cold.
M
Matthew
ALL PRESENT AND ACCOUNTED FOR!
Feet☑️ Knees☑️ Pelvis☑️ Torso☑️ Shoulders☑️ Arms☑️ Hands☑️ Head☑️ Face☑️ READY FOR ACTION SUH! (have an awesome weekend, Aura friends!)
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Tara
Body scan
I learned that I can use the body scan to identify areas of tension within my body and then I can replace them with an open friendly awareness
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Delene
Body scan
I actually to notice of my body that helps me through the day
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Lydia
Sounds
The sounds around you become quiet and quieter and then disappears slowly.
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Laura
Being
I learned that I need to focus a part of the day on just being.
B
Brennen
3-21
I need to practice more frequent body scans. It just helps with my awareness of hoe my body can be positively or negatively affecting my mental outlook.
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Jess
Refresh
Starting again is hard. I had a period of time where I didn't do any mindfulness and I'm unsure whether my low mood or high stress levels were due to this. Regardless, I'm going to start again, because I know it's worth it.
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Alyssa
4/12/18
The body scan meditations are some of my favorite. I like being able to check in with my body because a lot of times my stress gets manifested into pain in different parts of my body. Today I was able to just breathe and calm myself a little bit before going through my day.
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Michelle
In Touch
I felt more in touch with my body and the scan just helped me to relax and calm down.
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Rosie
Body scan
By focusing on each part of my body I was able to relax while staying focused. Three minutes went by quite quickly.