Body scan technique by Jon Kabat Zinn via thedailymeditation.com; edited by Wisdom Quarterly
American Buddhist teacher Jon Kabat-Zinn teaches a version of the full body scan utilized in "insight meditation" (vipassana) practice.
Here is the script to Zinn’s powerful version of this uniquely Buddhist technique to increase understanding of reality, the way things really are, and the body as it really is.
Both Zen monks and professional athletes use body scan meditation to make themselves more conscious of their bodies. It is also a potent technique for relief from stress, anxiety, and other conditions.
In this guide to body scan meditation, we will get everything we need to know, including a technique of body scanning, the benefits of it, and a guided meditation video.
John Kabat-Zinn’s full body scan meditation script is one of the best methods for relieving stress.
It’s a unique technique.
Most other meditation techniques keep our focus on one thing. For instance, when we are practicing beginners' breathing exercises we focus on our breathing with our focus staying locked on that one thing.
It is the same with crystal meditations. We keep our focus on just one thing: a crystal. The full body scan meditation technique is different.
When we do it we gradually pass our focus around our entire anatomy.
One minute we’re focusing on our head, the next our foot.
Why is the body scan meditation script different?
When we do a body scan meditation, we are bringing attention to parts of the body one by one. We’re locking the mind onto our physical form.
We’re becoming dispassionately aware of the anatomy. (This is discussed more when we look at the actual process below). We’re also becoming aware and mindful of the different physical sensations we experience.
This can help to reduce our habitual reactions to sensations that trigger stress and anxiety.
Before trying the body scan meditation, it is best to read the beginners' guide to meditation.
Before starting the actual method, we’ll want to make sure we’re relaxed with a focused mind. We might find it helpful to practice mindfulness of in-and-out breathing meditation (anapanasati) first.
Alternately, recline, close the eyes, and take five minutes to relax, unwind, and prepare the mind.
Once body and mind are relaxed, let's take a moment to check our posture. Good posture is essential mentally and physically.
Introduction to Full Body Scan Meditation Technique Script
Here is the full body scan meditation script. Let's make sure we are comfortable and that the spine is in proper alignment.
With eyes closed, focus on the sensations throughout the body. Simply observe the way the body feels. Bring attention to its sensations. It has a vibration and energy.
Get in contact with that energy through mental attention -- not visualization. Feel it. Investigate it. Is it soft or hard? Warm or cool? Is the vibration fast or slow? Focus mindfulness on these sensations.
Now direct the mind to the crown of the head. Notice the sensations there -- dispassionately, impersonally, not reacting but only observing, watching.
Stay aware of the way the crown of the head feels. Take a moment to connect the mind to that part of the body before moving on.
Gradually begin to move the focus down the body, through the face. When getting to the eyes, notice if they are crying. If so, read about why someone may cry when meditating.
Continue to move consciousness down the neck, the shoulders, the arms, all the way to the fingers. Then proceed back up the arms to the shoulders, then down to the feet and toes. Attend to each part of the body before moving on.
Once the toes are reached, reverse the procedure until once again focusing on the crown of the head.
Take five minutes to feel the sensations throughout the entire body.
Once finished, take a few moments to relax before returning to normal. This allows for a transition between the body scan meditation and our normal state.
Continue to tune in to the body throughout the day in order to stay mindful. More
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