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MeditationConnecting Mind and Body

Connecting Mind and Body

Use the body scan technique to check in with every part of you, noticing where you hold discomfort, tension, or other sensations.

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Hi, and welcome to this practice on cultivating body awareness. In this meditation, we're using the body scan technique to create an awareness of what ease and unease feel like in our bodies. Body scans allow us to create a clearer picture of what our body's experiencing and where we're experiencing certain emotions and sensations. When we experience something like ease, maybe there's a sense of effortlessness, of flow and harmony. But what about when we sense uneasiness or dis-ease in the body? This practice invites you to feel both. So as we scan the body and pay attention to the different sensations that may arise, we're creating space for them to come and go. We're also creating a greater capacity to sit and be present with any discomfort we sense in the body and then guiding ourselves back to that sense of ease. Over time, we can become more mindful, aware, and responsive to what we feel, which can facilitate great healing and growth on our journeys. So take a moment just to get comfortable here, settling in. You can be sitting upright or lying down, whatever feels right for you in this moment. We'll begin with the eyes open to a soft, gentle gaze, taking in our surroundings, noticing our space, noticing any sounds that may be present, and just creating and connecting to that sense of safety wherever you are. And now taking a few deep breaths, inhaling in through the nose and exhaling out through the mouth. Filling the lungs with air as you breathe in, and softening the body as you breathe out. On the next exhale, you can continue to keep the eyes open or close them, whatever feels right for you. And just getting comfortable here, relaxing as much as you can. Softening the eyebrows, unclenching the jaw, and releasing any tension or tightness in your shoulders. Noticing the slight bend in your spine, feet connecting to the floor, and just noticing that gentle pressure contact with the surface beneath you as the body presses down. We'll begin at the top of the head and make our way down the body, ending at our toes. So now, bringing to mind a situation that creates a sense of unease in the body. Nothing too overwhelming, but an experience that will allow you to stay present in this practice. And as you notice this unease, notice what arises in the body, notice where you feel it and what it feels like. Maybe it feels tense, tight, heavy, restricting, or numb. Just noticing and continuing to scan down the body. Maybe even noticing what areas you rush past or try to avoid. And when the mind begins to wander, just bringing it back into the body and continuing to scan down to the toes. And now, bringing to mind a situation that creates a sense of ease in the body, thinking of a time where you felt safe, secure, maybe even protected and noticing this sensation....


Duration10 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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