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Lying Down Body Scan

38 Min
Meditation
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Lisa Pollard
Yoga & Meditation Teacher
The guided lying down body scan meditation can be practiced lying down or sitting. An invitation to experience the aliveness of the body part by part. This practice was recorded for MBSR participants within an 8 week MBSR course, however anyone can practice the body scan, particularly for deep rest and allowing the nervous system to balance. An opportunity to give your self the time and space to practice with the body, mind & heart. If your mind is wandering a lot, simply note thoughts and then gently come back to the body again and again. 
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11 reflections
LP
Lisa Pollard
Great way to start the day
I really enjoy doing the lying down body scan every morning before I get out of bed. It's a lovely practice to connect intimately with all the sensations in my body. An act of self care before I have to care for my children. I find it's easy to begin this practice because I am already set up, legs over my pillow and body lying down. I feel more grounded and content after this practice and ready to meet the day.
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Amaury
Very relaxing
Such a beautiful meditation. By the time I got to torso, I was nether here or there, just being. My dog is laying next to me, what I found interesting, as we scanning the legs, I no longer felt my dog’s head on my calf, but just the sensations I was feeling - warmth, pressure and softness.
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Tara
Opening to the language of sensation
By doing this body scan daily I can see progress. After a week I can hold my concentration longer and I’m able to go deeper into my body sensations. I was able to distinguish between pain in the bone from arthritis and muscle pain. By becoming aware of these pains I was able to begin treating and releasing them. This is my favorite body scan because it is very thorough and I like the length.
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Tara
Lying down body scan
I am learning to feel the breath in different parts of my body. I am learning to feel the movement of the diaphragm and the way in which it massages my internal organs.
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Tara
The body as an object of concentration
I had a tough time sticking through this today but that’s OK.
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Tara
Daily body scan
As my practice progresses my awareness of my body expands. I am better able to visualize the bones, muscles and organs this way I become aware of subtle tensions and I can release them.
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Tara
Daily body scan
By practicing the body scan I am learning to focus my thoughts. I am learning to bring healing energy into my body each day.
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Tara
Dialogue with the body
Each day my focus deepens. I am learning the language of sensation. Today I observed sensations in the area of my kidneys.
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Tara
Lying down body scan
I have learned that listening to the body is not always easy. Last Monday while doing the scan I hit a lot of resistance so I backed off. I tried doing the scan the next day but again hit a lot of resistance so I stopped. For the rest of the week I focused on doing meditations that were supportive of self-love, self-care, self compassion. These seemed to help so I tried the body scan again today. When I hit the resistance in the same spot as before I allowed myself to Shift my focus but I still kept the meditation going. I was able to check back in once we got up into the upper chest. I am going to continue to work with this meditation.
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Jazz
Energy
I learned how to feel my energy run throughout my body. Part of my sadness is the lack of control I feel that I have. I realized I am more in control than I think. There were many thoughts that blasted my mind, negative ones especially. I was able to identify that these thoughts are distractions and there is what I can and cannot control.
LP
Lisa Pollard
Finding Ease in the lead up to Xmas
I love doing the body Scan everyday to help me find ease in the busy festive season. I hope you can find time to pause and rest with the body Scan Meditation. May you enjoy the holidays. Love and Blessings Lisa