Daily Body Scan Visualization Routines for the Mind

Welcome to the 4th part in The Healing Benefits of Body Scan Meditation. In part 1, Why Visualize? An Introduction to Guided Meditation you learned the basics of establishing a safe space within your minds and practiced a short body scan meditation. In part 2, Daily Body Scan Visualization: Bringing Awareness to Your Lower Body, you learned how to bring awareness to your lower body through visualization and guided meditation. And in part 3, Daily Body Scan Visualization: Bringing Awareness to Your Core and Torso you learned how to bring this same level of consciousness to your core and torso, specifically to your hips and pelvis, stomach and waist, and to your chest and ribcage.

In this section you will learn how to bring this same level of consciousness to your mind, specifically to the bones of the skull and face and to the brain as the hub for the bodies neurons. This section completes the daily guided body scan meditations, and in the 5th and final section of this series you will learn tips, tricks, and techniques from established professionals in the field of body scan mediation.

The Nervous system

Your Nervous system is responsible for the activation of and communication between all the organs and systems in your living body. Your Nervous system can be summed up as your brain, your spinal cord, and the nerves that lie within (Marshal, Lazier, 1964, p. 268). Signals are sent from your brain and down your spine where they are then sent to your various extremities.

These guided meditations are designed to bring your awareness to the starting point of your nervous system, your brain, and the visualizations are meant to bring a full consciousness to the skull that surrounds it. Remember the pathway of your nervous system as you practice these daily meditations.

Guided body scan meditation for your mind

  • Lay or sit in a comfortable position. Feel the tension in your body drop as you release any tension you may be holding.
  • Breath deeply through your nose. Feel the air pass through your nostrils and into your throat. Feel the air fill your lungs. Exhale through your mouth. Repeat throughout the exercise.
  • Bring your attention to your face. With your mind’s eye, see the skin on your face as it wraps around your skull. Your skull is made of 1 large bone and extends from the top of your spine to the tip of your chin.
  • Acknowledge your chin as it rests on your jaw line and your mouth as it rests above your chin. Your lower jaw, or Mandible, is the only moving bone on your skull. This hinge movement creates the cavity that is your mouth. It holds your teeth, tongue, and is the gateway to your digestive system. See your jaw move up and down as you open and close your mouth.
  • Move your attention to your nose and cheeks. Your nose is made of cartilage and rests in a cavity found between your cheekbones. See your cheeks rise and fall as you move your mouth up and down.
  • Move your attention up to your eyes as they sit in deep pits, called Orbits, found just above your nose. See the color of your eyes and their length of their lashes. Acknowledge the color and shape of your eyebrow as you breath deeply.
  • Bring your attention to your forehead. Your forehead, or frontal bone, is the large and slightly protruding section of your skull found just above the upper ridge of your eyebrow. This is the anterior wall of your brain case. See your mind as it sits in the frontal bone of your skull.
  • Move your attention to the top of your head and to your hair. See the color, length and texture of your hair. Follow the roots of your hair through your scalp and into your skull, for below your hair lies your brain. Your brain connects to your spine with what is known as the brain stem. It continues up this small stem to the 6 pounds of grey matter that is your hub of life and activity. Watch the neurons in your brain shoot messages down your brain stem and to your spine and see these messages pass through your body.
  • Breath deeply through your nose. Feel the air pass through your nostrils and into your throat. Feel the air fill your lungs. Exhale through your mouth. Open your eyes when you feel ready.

Please join me for the part 5 of this series to discover tips, tricks, and techniques designed to help you get the most out of your daily guided body scan meditation practice.


The information in this article should not be considered medical advice. The information in this article is not meant to treat, diagnose, prescribe or cure any ailment. Always check with your physician before taking any products or following any advice you have read on Brighthub.com. Always consult your doctor before you start, stop or change anything that has been previously prescribed. Certain herbs and holistic remedies are unsuitable to take if you are pregnant or nursing and must always be cleared by your doctor before use.


Marshal, Clyde, M.D., and Lazier, Edgar, Ph.D. An Introduction to Human Anatomy. W.B. Saunders Company. 1964