Body Scan Meditation

... An easy technique to relieve stress

Are you feeling stressed? anxious? Then choose the Body Scan Meditation or Breath Meditation for today's practice. These are powerful easy meditation techniques that quickly calm, settle and center you. They're particularly effective for stress.

I'll talk you through your first Body Scan now. But before we start remember ...

Yes! It's the Easy Meditation Essentials

• don't expect anything
• don't make any effort
• have an attitude of childlike innocence.

And of course take your time- there's no rush with this.

How to do Bodyscan Meditation

Do this easy meditation technique as you read the instructions below. It should take no more than 15 minutes.

Sit comfortably upright but not rigid in your chair- away from the backrest if you can. You need to be close enough to the computer screen so you can easily read.

Next allow yourself to become aware of your body. Have an overall sense of your body sitting in the chair. Notice where you come into contact with surroundings. Your buttocks and thighs against the seat of the chair. The soles of your feet against the floor ...

Now close your eyes and gently hold your attention on your body. After about 2 minutes open your eyes and return here.

Next we're going to work our way through the body from the tip of the toes to the top of the head. Read the instructions below then try it yourself.

Start with your toes. Notice how they feel. Feel the pressure of the floor against them. Notice any tingling. Are they hot or cold? Comfortable or uncomfortable? Stay with these feelings for about 15 seconds ...

Then allow your attention to move through the bottom of your feet to your heels. Notice how each area feels as you bring your attention to it ...

Remember take your time.

Continue like this through your whole body. Spend about 15 seconds in each area. Move through the legs, tummy, back, chest and arms. Then slowly through each part of your face. Finish at the very top of your head.

Ok now try it yourself. Close your eyes and bring your attention to your toes and slowly work your way up to the top of your head. Don't rush. Really explore how each area feels. When you've finished open your eyes and return here.

Well done! Youve completed your first bodyscan meditation.

How did it go? Problems or questions?

Check Easy Meditation Technique FAQ

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Photo at top of page by fixe