Meditation · Somatic Mindfulness
Body Scan Meditation
The MBSR body scan — 30-45 minutes, no fixing
The MBSR body scan — 30-45 minutes moving attention slowly through the body, meeting each area with curiosity, not fixing. Trains interoception and the felt sense that thoughts are not the whole self.
Sequence
- Lie down or sit — spine long, hands relaxed
- Start at the left foot toes, spend 1–2 min
- Move slowly up: sole, ankle, calf, knee, thigh, hip
- Repeat right leg, then pelvis, low back, belly, chest, upper back
- Both arms, hands, fingers
- Throat, face, scalp
- Whole body as one, then rest
Areas I couldn't feel much (numb / blank)
Areas that held a lot
Where the mind wandered most
Meeting sensation without changing it
The body scan is not a relaxation exercise. It's an attention practice. Relaxation often happens as a side effect — but chasing it makes it disappear.