A Simple Mindfulness Exercise - The Body Scan

Updated: Nov 19, 2018


Mindfulness in nature

This simple yet effective exercise is a great experience to develop a deeper level of self-awareness. I often use this exercise at the start of my yoga and mindfulness classes to bring student's awareness into the present moment and into their own bodies. You can do this sitting up or lying down in a comfortable position where you can be still for a few moments.


To try this yourself, simply start by bringing your focus to your feet, all ten toes, soles of your feet and slowly move up the different body parts all the way to your fingers and crown of your head. Pause in each area and observe or notice any sensations to the particular area.


Does it feel like:

  • Hot or cold?

  • Tight or relaxed?

  • Tingling or numbness in sensation?

  • Light or heavy?


Be curious without judgement and allow the sensation or observation to simply be, no need to change or control. Observe and allow the attention to pass through that area.


How can this exercise help me?

  • To develop our self-awareness

  • To increase our perception and clarity

  • To train our focus and concentration

  • To allow our experience to just be without adding any stories to it

  • To practice letting go



To learn more simple mindfulness exercises to incorporate in your daily lives, sign up for a Beginners Mindfulness course or work with me on a 1-to-1 basis. (Contact me for a complimentary consultation)

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