Body Scan: A Guided Mindfulness Practice

Body scan is a formal mindfulness practice: lying down (or seated, if
that’s more comfortable), you systematically move your attention through
each part of the body in turn, from your feet to the crown of your head,
simply noticing whatever sensation is there. It’s one of the core
practices taught within Mindfulness-Based Stress Reduction (MBSR) and
similar programs.

All five recordings below are the same practice — the longer versions
spend more time at each part of the body rather than adding anything new.
New to this? Start with the 4-minute or 8-minute version.

4 minutes

8 minutes

18 minutes

27 minutes

42 minutes

A few things worth knowing

• It’s common for body scan to bring up uncomfortable sensations or
  emotions, particularly in the longer sessions. That’s a normal part of
  the process, not a sign that something has gone wrong.
• If you have a history of trauma, psychosis, or seizure disorders,
  it’s worth practising with guidance from a trained practitioner rather
  than alone.
• These recordings use a voice-cloned text-to-speech model trained on
  my own voice, mastered for consistent volume — the words are mine, the
  voice is a synthetic clone of it, not a live recording.