Sign in to confirm you’re not a bot
This helps protect our community. Learn more

Jon Kabat Zinn Body Scan Meditation GUIDED MEDITATION

People in Pain Network
28.2K subscribers
<__slot-el>
<__slot-el>
3.9M views 8 years ago
The spiritual teacher Jon Kabat-Zinn teaches us about body scan meditation ...more
...more

dwell in a state of very deep physical and mental relaxation

0:40

lie alongside your body palms open towards the ceiling

4:00

directing your attention in particular to your belly to your abdomen

4:38

sinks a little bit deeper into the floor

5:33

shift the focus of our attention to the toes

6:36

the way out to your toes

6:58

focus on the bottom of your left foot

8:54

bring down the leg to the bottom of your foot

9:17

letting it predominate the field of your awareness

10:24

directing the breath down to the ankle

10:53

relax into a deeper state of stillness

11:05

move up to your knee

12:39

breathing with your thigh

14:03

become aware of the feelings in the right toes

14:44

dissolve in the field of your awareness

16:04

letting go of the bottom of your foot

16:43

move to the top of the foot and to the ankle

17:01

breathing down into the knee

18:45

breathing into the thigh

19:56

breathing with the entirety of your pelvis

21:07

directing the breath on the in-breath down into your pelvis

21:19

move into every region of your lower back

22:56

move out with the out-breath

24:22

expand from the belly in the front of your body

25:07

feeling the movements of your diaphragm

25:15

tuning to the rhythmic beating of your heart within your chest

25:47

purifying the body in a rhythmic cycle of renewed energy

26:40

dissolve into relaxation

27:25

expand to include the palms of your hands

28:25

breathe out letting go of the tension and letting go

30:49

let the focus of our attention move on to the neck

31:52

experience the sensations on the side of your head

35:57

coming up on the entirety of your face including the forehead

37:20

the breath move from your nose right up in your mind

38:58

breathe right through the top of your head

39:25

move in this way over the entire length of your body

40:05

experiencing your entire body

40:28

lying here in a state of stillness and deep relaxation

40:59

resume the activities of your life

44:19

letting it provide a deep personal reservoir of balance

45:06
Jon Kabat Zinn Body Scan Meditation GUIDED MEDITATION
16KLikes
3,985,794Views
2016Jul 18
The spiritual teacher Jon Kabat-Zinn teaches us about body scan meditation

Follow along using the transcript.

People in Pain Network

28.2K subscribers