The document provides instructions for conducting a body scan meditation, guiding the reader to focus their attention on different parts of their body and observe any sensations, while bringing their focus back when the mind wanders. It also includes homework assignments to practice breathing exercises and seated meditation, observing how the mind reacts to different situations, and to keep a log tracking meditation practices.
2. The Body Scan - Script
Find a place where you will be safe, secure, and undisturbed. Lie on your back on a firm mat or cushioned floor, arms resting by your
side, palms facing upward. If you find it difficult to stay awake during the meditation, it may be helpful to open your eyes or prop your
head up with a pillow. If neither helps, you can change position that that would help you stay awake. Other positions include standing
or sitting in a chair.
Close your eyes and start to focus your attention on the fact that you are breathing. Allow each inhale and exhale to flow through
your body. Notice how your body feels with each breath as well as where the breath flows. With each breath, allow yourself to sink
deeper into the floor. •Keep in mind that your mind will inevitably wander through this practice as that is what all minds do. When
this happens, notice it and gently and kindly bring your attention back to the part of the body on which you were focusing.
As you continue to breathe, on the inhale, imagine the breath filling your lungs and then moving down into the belly, into the left leg,
and all the way out of the left toes. As you exhale, imagine or feel your breath moving in through your toes, up the left leg, through
the abdomen, all the way up into your chest, and finally out through your nose. With a playful approach, practice a couple of cycles of
this kind of breathing.
Use this breathing technique throughout the remainder of the scan. When you notice a tense or unpleasant sensation, breathe into it
and imagine relaxing, releasing, and letting go. Notice all the sensations in your body, beginning with the bottom of your left foot.
Where do you feel pressure? What does it feel like? Move with your attention from the bottom of your left foot, up the ankle to the
left leg, lower leg, knee, upper leg, across the pelvic region, down the right leg. Move into your pelvic region, scanning the front and
back of your body. Notice all the sensations that arise and let them go.
As you focus on each part of the body, observe what you see and feel there without forcing anything to happen. If you don’t feel
anything in an area of your body, that’s okay. Simply act as an observer, noticing how your body feels today. Continue up through the
stomach, upper chest, neck, down the left arm, back up through the collarbone down the right arm, up to your hairline, forehead,
and finally face. Remember to observe each small area of every part of your body. For example, you may want to notice what is
happening in between your toes, ankles, shoulders, ears, tongue. Investigate every area of the body with gentle curiosity. After
observing every point in the body, feel your body as a whole, breathing in and out, fully alive.
3. Homework
• Do the exercise “Three-minute Breathing Space” about three times a day.
• Try to be more conscious this week with respect to the way you deal with
distressing and pleasant situations. Can you notice when there is resistance?
How do you deal with this resistance?
• Try this week, as often as you can to do the seated meditation.
• When you do the seated meditation, be attentive to the emergence of any
conflicts or struggles. Perhaps you will notice that you experience resistance
before you do the exercise. Perhaps you do not feel like it or you feel a strong
urge to quit during the exercise. Try to become aware of this conflict. What do
you feel at that moment? What are your thoughts? Can you accept these
thoughts? You can apply the same tactic to painful sensations. You might start
feeling cramps during the exercise. Instead of immediately changing your
position, you can try to guide your attention towards the sensation. Can you
accept this? Can you notice what role your thoughts are playing regarding this
sensation?
4. Log Book
Exercise Times performed
Observations or perceptions
during the exercise
Seated Meditation
Three-minute Breathing Space
How do you Deal with
Pleasant/Unpleasant
Situations?
Editor's Notes
THE BODY SCAN - SCRIPT
•Close your eyes and start to focus your attention on the fact that you are breathing. Allow each inhale and exhale to flow through your body. Notice how your body feels with each breath as well as where the breath flows. With each breath, allow yourself to sink deeper into the floor.
•Keep in mind that your mind will inevitably wander through this practice as that is what all minds do. When this happens, notice it and gently and kindly bring your attention back to the part of the body on which you were focusing.
•As you continue to breathe, on the inhale, imagine the breath filling your lungs and then moving down into the belly, into the left leg, and all the way out of the left toes. As you exhale, imagine or feel your breath moving in through your toes, up the left leg, through the abdomen, all the way up into your chest, and finally out through your nose. With a playful approach, practice a couple of cycles of this kind of breathing.
•Use this breathing technique throughout the remainder of the scan. When you notice a tense or unpleasant sensation, breathe into it and imagine relaxing, releasing, and letting go.
•Notice all the sensations in your body, beginning with the bottom of your left foot. Where do you feel pressure? What does it feel like?
•Move with your attention from the bottom of your left foot, up the ankle to the left leg, lower leg, knee, upper leg, across the pelvic region, down the right leg. Move into your pelvic region, scanning the front and back of your body. Notice all the sensations that arise and let them go.
•As you focus on each part of the body, observe what you see and feel there without forcing anything to happen. If you don’t feel anything in an area of your body, that’s okay. Simply act as an observer, noticing how your body feels today.
•Continue up through the stomach, upper chest, neck, down the left arm, back up through the collarbone down the right arm, up to your hairline, forehead, and finally face.
•Remember to observe each small area of every part of your body. For example, you may want to notice what is happening in between your toes, ankles, shoulders, ears, tongue. Investigate every area of the body with gentle curiosity.
•After observing every point in the body, feel your body as a whole, breathing in and out, fully alive.
