A powerful, minimal soundscape, with just a few words overlaid, supporting this 8 minute gentle body scan. (4 minute preview available here).

In this session, each area of the body to be scanned takes 20 seconds, with an 8 second break between. When you hear the 'tone', focus on the area indicated. My goal was to provide an audio experience that will help you complete a full body scan, with little guidance or interruption. Your task is to find the right time and comfort for your session, then let the scan do the work. 

What is Body Scan Meditation

In summary, a body scan meditation is where you focus your attention on different parts of the body. You move your focus through each region of your physical body, sensing and observing feelings like, warmth, tingling, pain or other sensations. These sensations are there simply to be acknowledged without trying to fix or change them. If you mind wanders, you gently guild your focus back to the area you recall scanning.

What are the benefits?

This practice can certainly calm racing thoughts, especially before bed, but it may also help release physical tension and stress. The parasympathetic nervous system may also play a role in lowering cortisol levels and reducing heart rate.

Having the ability to perceive what is going on inside your own body, is also valuable. Noticing these signs can help you to understand your body, and may also aid you to better respond to emotions that may in the past have overwhelmed you.

What does this soundscape consist of?

We start at the bottom and work our way up. At the start of each area, maybe use a slight movement/wiggle in the given area to help your initial focus. You can then focus on any sensations, tingling, warmth, light pain, in that area, if any. No judgment , simply notice.

Please note that if you do in any way feel uncomfortable, or you notice uncomfortable pain or other symptoms please stop and of course seek guidance from medical medical professionals before continuing. This practice is just for relaxation and awareness.

When would you use it?

It's 8 minutes long, and covers your full body. It can be used every day, when you need it, - maybe as a great start to your day, or before an event, or before bed. It will certainly help relax you, indeed there's a good chance you'll find your way to sleep before the end, which is not the intention, -but that wouldn't be such a bad outcome. 😀

Session: 20 seconds on each..

Left Foot & Ankle

Right Foot & Ankle

Left Leg

Right Leg

Abdomen

Pelvis & Lower Back

Upper Back

Chest

Left Arm & shoulder

Left Hand

Right Arm & Shoulder

Right Hand

Neck & Throat

Face & Head

Full Body Scan

Finish Slowly