Mindfulness·03: scan each part of your body

Mindfulness · 03 Scanning

What’s lovely about the body scan is that it doesn’t require any special equipment—just using the natural capacity of our attention to gently notice the sensations in each part of the body, moment by moment.

We begin by bringing awareness to the body as a whole—feeling its contact with everything around it: the clothes against your skin, the cushion you’re sitting on, even the subtle touch of the air moving around you.

Then, we gently turn inward, noticing the ever-changing landscape inside the body—the soft expansion of the lungs and belly with each breath, the subtle tightening or releasing of the muscles.

We also become aware of the more delicate sensations, like the flow, temperature, and moisture in the air, and how they interact with the body.