If you need a great excuse to put your feet up and do nothing then a body scan meditation is perfect for you.
Body scan meditation is a kind of mindfulness meditation. The body scan meditation is an amazingly relaxing practice. It also has the added benefits and been shown to heal wounds, increase the body mind connections and strengthen the immune system.
It also has the added benefits and been shown to heal wounds, increase the body mind connections and strengthen the immune system
The goal of a body scan meditation is to focus our consciousness over the entire body. This is done be being more aware of the energy and the sensations taking place throughout the body in the moment.
Similar to a mindfulness meditation practice, but our focus is on the body. We simply mindfully observe the sensations that are going on.
The body scan meditation is about releasing feelings of wanting to get things done, releasing build-up emotions, and getting in touch with our body’s.
The body scan meditation is about releasing feelings of wanting to get things done, releasing build-up emotions, and getting in touch with our body’s
When you do a body scan meditation your attention will alternate from narrow to broad. Sometimes you will focus in on a certain part of your body, for example on your forearm or your little finger, and then you zoom out to focus on the whole body.
This zeroing in and out trains the mind to be able to focus from close up awareness to larger awareness. The exercise of moving your focus through out your body also helps to foster spatial awareness. These are two of the main benefits of body scan meditation.
How To Do Body Scan Meditation
When we are feeling stressed out, it is normal to harbor stress in the body in the way of tight shoulders, a stomach that feels knotted, and low, shallow breathing, or also in many other ways. When we hold stress in the body, we are many times not even aware of doing it. When we are super stressed, we may feel it physically as discomfort but not correlate it with the emotions. A body scan meditation is a practice that can be done every day and even several times a day, and can allow us to identify what we are feeling and where we are feeling it in the body and begin to release through the mere act of awareness.
Lets get stared!
Step By Step Process
1.Sit comfortably or lie down in an area where you will not be interrupted.
2.Begin by bringing your attention to your breathing. Take three deep breathes as you mindfully bring your attention to your thoughts and feelings, observing them as they flow freely.
3.You can choose to begin your body scan either at the top of your head or at your toes. You will work down or up from there.
4.) As you place your awareness on a body part, zero in to what you feel there. You might feel pain, an ache, itchiness, tingling, firmness, lightness, heaviness, warmness, cold, or a good possibly just nothing.
5.)When you are aware of what you physically feel in that part of your body, expand your awareness to see if it also triggers an emotional state.
6.) Next bring your awareness back your breath. Feel it reach down through your whole body as you breathe in. Next exhale as you let go of all tension in the body part you just focused on. Do this for each body part and when you’re finished take note of how you feel
This is a great meditation practice when you are just waking up in the morning or before you go to bed. A morning meditation body scan will help you be more present and in tune with your body throughout the whole day and a night time meditation will allow you easily fall asleep.