Listen to Your Body: 7-Minute Mindfulness Recording

7-minute mindfulness recording: Listen to Your Body via emmiscott.com

7-minute mindfulness recording: Listen to Your Body via emmiscott.com

If there’s one lesson I learn again and again, it is this: Listen to your body.

Your body will be honest with you about things your mind chooses to hide from or ignore.

While your mind might be able to explain away that person who’s making you uncomfortable (He’s just being nice.), your body won’t ignore it. It will let you know that you’re uncomfortable with a dropping stomach or a flushed face.

And while you may be able to convince your mind that you’re not super excited to see that person, your increased heartrate or the butterflies in your stomach will tell you otherwise.

For whatever reason, we like to try to hide things from ourselves, often without even noticing it. But your body will give you signs of what you really feel, especially when something is off.

By paying attention to our bodies, we can start to understand the depths of our hearts and minds. When we know how a thought or emotion feels in our bodies, we can be mindful of it and respond healthily.

For instance, I know that when I start to feel a heaviness on my sternum, I am experiencing building anxiety. I can respond by doing something that I know will calm it, like going for a walk or calling a loved one, instead of allowing it to increase to an anxiety attack.

I also know that a bloated stomach means that I’ve either eaten something that’s bothering my digestive system or I’m overly stressed. If I can’t remember eating any foods that I’m sensitive to, then I need to manage my stress levels with a healthy activity or by offloading a task.

By listening to your body, you can recognize your thoughts and emotions and manage them in a way that is healthy and fulfilling for you and the people around you.

But how to do that?

It won’t happen all at once. It will take time and practice. But it’s simple, and it’s worth it.

To begin listening to your body, try this exercise.


Listen to Your Body: 7-Minute Mindfulness Recording

You can either listen to a recording of this mindfulness exercise here,

or follow along with the script below.


Find a comfortable position, either sitting or lying down. If you’re seated, sit with a straight back so that you can breathe deeply.

Close your eyes.

Breathe deeply, in through your nose and out through your mouth, for three breaths.

7-minute mindfulness recording: Listen to Your Body via emmiscott.com

7-minute mindfulness recording: Listen to Your Body via emmiscott.com

Begin by noticing the physical body, part by part. Bring your attention to the top of your head. Notice any physical sensations you feel there. There is no need to respond or react to the sensations, just notice them. Next, bring your attention to your forehead. Notice any physical sensations you feel there.

Continue in the way, pausing at the eyes, nose, lips, chin, throat,

the sternum, diaphragm, stomach, pelvis, the front of the torso all together,

the shoulders, mid-back, lower back, glutes, the back of the torso all together,

the right upper arm, elbow, forearm, hand, and fingers,

the left upper arm, elbow, forearm, hand, and fingers,

the quadriceps, hamstrings, knees, shins, calves, top of the feet, toes, soles of the feet,

the entire body all together.

Continue to breathe deeply. Bring your attention to your mind. How does it feel? Clear-headed, foggy, focused, distracted, attentive, disinterested. There is no need to judge your mental state or try to change it. Just notice it.

Now, bring your attention to your emotional self. Ask yourself, What am I feeling? Joy, sadness, excitement, anxiety, anger, fear, surprise, guilt. Maybe something else. Again, don’t judge this emotion or try to change it. Just notice it.

As you notice this emotion, try to follow it into your body. Find where it is sitting in your body. Is it in your chest? Your stomach? Your throat? See if you can identify its location.

Once you know where it is, explore how the emotion feels in your body. Is it heavy, light, warm, painful, fluttery? Just notice, How does it feel? Sit with it for a moment.

Bring your attention away from the emotion and back to your breath. Inhale through your nose and exhale through your mouth three more times.

Now, bring your attention back to the room and slowly open your eyes.

Continue with your day with a deeper knowledge of your body, mind, and heart.


Thank you for practicing this mindfulness exercise with me. I hope that it has given you some insight into listening to your body.

I suggest practicing this mindfulness exercise a few times a week during times when you’re feeling calm. This will allow it to become second nature to turn to this exercise when you’re feeling a strong emotion so that you can successfully identify it and respond non-reactively.

Please let me know if you have any questions in the comments below!