Body & Mind Meditation
What it is
This guided meditation by Yongey Mingyur Rinpoche blends body awareness with mindful attention. Rather than just focusing on the breath, it guides you through a gentle scan of physical sensations while keeping the mind open and aware. Mingyur Rinpoche's approach is warm, accessible, and deeply practical — he's known for making meditation feel natural rather than like a chore. This practice is especially helpful when you feel disconnected from your body or stuck in your head.
Step by step
- Find a comfortable position — sitting or lying down. Let your body settle.
- Bring your attention to the feeling of your body as a whole. Notice the weight, the contact points, the temperature.
- Slowly move your awareness through different parts of your body — from the top of your head down to your feet (or the reverse).
- When you notice tension or discomfort, don't try to change it. Just acknowledge it with curiosity.
- Include your mind in the field of awareness — notice thoughts and emotions as sensations passing through, not as problems to solve.
- Rest in open awareness for a few moments before gently bringing your attention back.
Why it helps
- Bridges the gap between mental and physical awareness
- Helps you notice where you hold tension in your body
- Builds the skill of observing your experience without getting tangled in it
- Particularly helpful when you feel disconnected, dissociated, or "in your head"
Tips
It's normal for your mind to wander during body scans. Each time you notice it's wandered, you've just had another moment of mindfulness.
If you fall asleep, that's okay — it might be what you needed. Try sitting up next time.
This pairs well with the mindful meditation above. Use them on alternating days.