3-Minute Body Scan Meditation to Cultivate Mindfulness
A brief mindfulness meditation practice will relax your body and focus your mind. Along with breathing, it is one of the best tools to manage anxiety and stress. Here is one way you can learn how:
10-45 minutes, three to six days per week for four weeks. Research suggests that people who practice the body scan for longer reap more benefits from this practice.
How to do it
The body scan can be performed while lying down, sitting, or in other postures. The steps below are a guided meditation designed to be done while sitting. You can listen to audio from a google search or on youtube.
Begin by bringing your attention into your body.
You can close your eyes if that’s comfortable for you.
You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair, on the floor.
Take a few deep breaths.
And as you take a deep breath, bring in more oxygen enlivening the body. And as you exhale, have a sense of relaxing more deeply.
You can notice your feet on the floor, notice the sensations of your feet touching the floor. The weight and pressure, vibration, heat.
You can notice your legs against the chair, pressure, pulsing, heaviness, lightness.
Notice your back against the chair.
Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.
Notice your hands. Are your hands tense or tight? See if you can allow them to soften.
Notice your arms. Feel any sensation in your arms. Let your shoulders be soft.
Notice your neck and throat. Let them be soft. Relax.
Soften your jaw. Let your face and facial muscles be soft.
Then notice your whole body present. Take one more breath.
Be aware of your whole body as best you can. Take a breath. And then when you’re ready, you can open your eyes.