Having trouble sleeping? Have aches and pains? Want to decrease stress.
Body scan meditation has been shown to: *Decrease stress *Relieve tension *Reduce sleeplessness and insomnia *Reduce physical pain *Increase mind-body connection *Increase body awareness *Increased psychological well-being *Increase mindfulness *Increase psychological functioning *And more
A body scan meditation is a practice that brings focused attention to each part of the body. You’ll be able to experience your body, exactly how it is: without judgement or trying to change anything.
You’ll be amazed to notice things that you were not aware of before: a clenched jaw, tensions in your shoulders and neck, or perhaps tightness in the chest. Becoming aware of the tension is the first step is releasing it.
Can’t sleep? Is your mind racing when you lay down to sleep? Becoming aware of your bodily sensations releases the chatter of the mind. This exercise can be done in bed, before trying to sleep. Watch your body tension melt like butter on a hot skillet when you become aware of the tension.
Are you in physical pain? Resistance towards pain actually increases the feeling of pain. Research shows that simply turning to the pain with acceptance, without trying to change the pain leads to relief of the pain itself.
Are you stressed? Body scan meditation is shown to increase mindful awareness of bodily sensations and release tension when it is found. According to the Journal of Behavioral Medicine, participants in one study showed that time engaging in a body scan meditation showed an increase in mindfulness and well-being in 8 weeks. More specifically, it increased their ability to not react to stress.
How to do a body scan meditation All you need is a quiet place to lay down, which could be your bed or the floor. This can also be done sitting.
Body scan or 'sweeping the body', is performed by focusing on every part of the body, from the crown of the head down to the tip of the toe. Every body part has a moment to shine in the spotlight. During their solo, you’ll explore the sensations that arise when you give attention to the specific body part: Is it cold? Is it tingling? Is it restless?
When you notice the sensations, here is what you do: Nothing! No squirming. No itching. Your only job is to notice the sensation and meet it with kindness and without judgement. Just meet your sensations with open awareness and unabashed curiosity. If you have tightness in your shoulders, start to ask yourself 'why'. Maybe this happens when you think of a difficult person in your life, or maybe you have no idea why the tightness persists, and that’s OK too.
Bring it into your day. This is a practice to bring with you into your day. Use your new skills to notice your body when you’re sitting in traffic, dealing with a difficult situation at work, or laying in bed with your mind racing.
Mindfulness is a tool that you sharpen when you sit or lay down to practice. This tool is your ally that should be brought with you in your everyday life. You’ll be amazed by how aware you are of your body in difficult situations. You’ll notice when tightness or tensions arise, and you’ll be able to meet yourself with kindness to release the tension while bringing your awareness back to your breathe.
Note: The information in this skill is provided for informational and educational purposes only.
market
