Body Scan Meditation ♦︎

This 15-Minute Body Scan Meditation gives you the opportunity to experience a full savasana or Final Resting Pose before moving back into your day. You can practice it at the end of your yoga routine, after a workout to activate the parasympathetic nervous system, before bed or even during the night, if you wake up and struggle to get back to sleep. A mat is optional.

There are a number of reasons why I almost always finish my sessions with a short or extended Body Scan Meditation. Firstly, for its deep relaxation benefits. Bringing your attention systematically to each part of your body allows you to consciously let go of tension from head to toe. Secondly, for improving interoception, also known as body awareness—your sense of what is going on inside your body. And finally, for improving your focus and concentration—which is one of the primary objectives of meditation.

I think of the Body Scan Meditation as an offline tool—something that we practice outside of our training to give us the poise and tension-free focus that we need, when we need it. I’d love to hear how you incorporate it in your training program.

LEVEL
  • Beginner
OBJECTIVES
  • Release tension in tight muscles.
  • Quiet the mind.
  • Fine-tune your interoception (body awareness).
  • Relieve stress.
  • Improve focus and concentration.
BODY SCAN MEDITATION KEY POSE
EQUIPMENT
  • Mat (optional)
  • Optional—any props that increase your comfort.
TIMING
  • Evening
TIP
  • You can put a pillow under your knees for this Body Scan Meditation if lying on your back with straight legs is uncomfortable.

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