This body scan exercise is designed to help you feel and bring awareness to all of the sensations that occur throughout your body. We are typically not even aware of what our body is telling us. Do we have an area that has too much pressure on it? Do we have an area that's painful? By practicing this mindfulness exercise, you can improve your body awareness and also better understand and cope with pain and difficult emotions in the body. Additionally, most people report feeling more relaxed and recharged after this practice.
STEP 1: Please sit down. Once you're sitting in your chair in a comfortable position with your eyes open or gently closed, take a moment to check in with yourself, observing how you're feeling in your body and your mind.
STEP 2: Begin to focus on your breath - wherever the sensations are strongest for you.
STEP 3: As you scan your body for sensations, try to bring an attitude of curiosity to the practice, as if you're investigating your body for the first time. Notice and feel any and all sensations that are present, such as tingling, tightness, heat, cold, pressure, dullness, or something else. If you do not feel any sensations in a particular region, simply note that and move on.
STEP 4: See if you are aware of any thoughts or emotions that arise as you move through the regions of your body. Note these thoughts and emotions and then return to focusing on the physical sensations that you're experiencing.
STEP 5: Whenever you come across an area that is tense, see if you can allow it to soften. If the area does not soften, simply notice how it feels and allow it to be as it is. Feel as deeply and precisely as you can into each region of the body, noting if the sensations change in any way.
SUGGESTED SEQUENCE OF BODY PARTS:
1. Begin with your left foot and toes and move your awareness up the left leg until you reach the left hip.
2. Then go to the right foot and toes and up the right leg until you reach the right hip.
3. Next, move your awareness to the pelvic region and stomach, lower back to the upper back, then your chest, heart, and lungs.
4. Then your hands both at the same time moving up the arms until you get to your shoulders.
5. Then the following in this order:
· Neck
· Throat
· Jaw
· Mouth
· Teeth
· Tongue
· Lips
· Nose
· Eyes
· Forehead
· Ears
· Skull
· Scalp
6. Finally, become aware of the whole body and rest for a few minutes.
The body scan is a variation of Burmese Vipassana Meditation that involves scanning the body for physical sensations. This meditation is also done in various yoga practices. The body scan is used in mindfulness-based stress reduction.
TAKEAWAYS
· The Body Scan helps you connect with different sensations in your body that you may not have been aware of.
· It helps you mindfully experience thoughts, emotions, and physical sensations around different areas of the body.
· It leaves you feeling relaxed and recharged.
