Body Scan: a guided meditation from feet to head
Move attention slowly through the body from the feet to the head, noticing contact, warmth and tension as they are. Timed text cues appear on screen, with optional device narration.
Before you begin
Sit upright or lie on your back, whichever lets you stay alert. After reading a cue, you may close your eyes and rest attention in that region of the body until the next one appears.
How it opens
Settle into your position and take two slower breaths. Then bring attention to both feet. Notice contact, warmth, or pressure, whatever is there.
| Length | Cues |
|---|---|
| 3 minutes | 5 timed cues, then the bell |
| 5 minutes | 7 timed cues, then the bell |
| 10 minutes | 10 timed cues, then the bell |
The complete session is part of Daily Dharma Plus in the iPhone app. You can sit now with the free breath-awareness session or the silent timer.