Body Scan (32 min)

Before doing the Body Scan meditation for the first time, please read Description of the Body Scan. This 32-minute version is best for the 8-week MBSR course, but a 20-minute version is also available.

If you are deaf or hard-of-hearing, or English is not your first language, you may want to try the video version with closed captioning.

If you like, after doing this for a week or so, you might choose to do it without guidance at all. This is totally a matter of preference - some people choose to "go solo" after a time, and others always use the recorded guidance. If you do decide to do this meditation on your own, you can use the 30-minute silent meditation which is totally silent except for the three chimes that end the meditation.

If you would like to access this meditation at times or in places where you don’t have internet access, the easiest way is through Insight Timer. The basic service is free, but downloading the meditations for offline access requires a paid account, which is about $10/month.