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A Step by Step Guide to Performing a Body Scan Meditation

Your body has various parts which are all dependent on one another. You also face a lot of pressure due to the daily demands of life. It is very possible to carry the weight on your shoulders or to have your mind filled with worry or anxiety.

Due to this, it is recommended that you practice mindfulness. Well-being is a skill and the neuroscience part of mindfulness medications helps you to develop new pathways in your brain. Want to practice mindfulness with a body scan meditation? Read on to learn how to use this technique in a step by step guide.

What Is Mindfulness Meditation

Mental health is just as important as physical health. Mindfulness meditation is a mental practice training in which you focus your mind on your experiences in the present moment. Mindfulness meditation involves awareness of the body and mind, breathing practice, mental imagery, and body and mind awareness.

To attain a higher level of awareness of your body, it is recommended that you do body scan meditation. By doing this, you will be able to ‘listen to your body’ and get to know the areas in which there are sensations of pain.

The Wellspring Wellness Center in Asheville, NC can help you in creating a new way of living through consciousness. You can check out the calendar that shows the scheduled workshops.

Step by Step Guide for Doing Body Scanning Meditation

Body scanning meditation helps you to connect to your body. You will be able to identify physical pain or sensations and then determine if these link to your emotions or feelings. Simply speaking, you will be more in tune with your body.

To do a body scan, you will have to follow a body scan meditation script. To get started, you have to get a place where you will not have any interruptions as you do the body scan meditation.

When there, sit or lie down comfortably. If you will be lying down, you can use a yoga mat and put a pillow below your knees. Closing or half-closing your eyes helps in getting more focused.

Focus on Your Body’s Awareness

To do a body scan meditation, start by focusing your awareness to your breathing. Take 3 deep breaths and mindfully tune into your thoughts and emotions. As you do this, you should also observe the thoughts and emotions as they flow freely.

You can start your body scan either at the top of your head or from the tip of your toes. You will then work down or up from the head or toe, respectively. Your awareness should now be focused on that body part and you are to tune into the feeling at that point.

The feelings you may sense may be tingling, pain, itchiness, aching, firmness, heaviness, lightness, warmth, or coldness. It is also possible to feel nothing.

Once you are aware of the physical feeling in that area, you are to expand your awareness to determine if it also activates your expressive side. Emotionally, it may be a positive, negative, or neutral emotion.

Next, focus your awareness back your breath. Feel it reach down through your entire body as you inhale. As you exhale, let go of any tension in the body part that you previously became aware of.

Remember, you are to let your physical sensations, feelings and, emotions be and simply flow. You are not to control them. A body scan meditation is to help you become more aware of your body and all it feels, not changing or fixing what you feel.

Moving Through Your Body

Depending on where you had started your body scan, move up or down. Move to the next body part in which you tuned into some feelings. Move to the soles of your feet if the body scan started from your toes. Move to your ears or your forehead if your body scan meditation started from the top of your head.

As you move through each of your body parts, repeat the procedure above, from sending the feelings to focused breathing. As you go through each part of your body, you can decide how long you shall focus on that area. The duration can range any time between 5 to 45 minutes.
When done with the body scan, you should still take some time to be aware of your body. You are to feel your body now as a whole, even if there may be some body parts that still have some discomfort. Take a minute to tune into your body, feeling relaxed, minded for and loved.

What Time Should I Do a Body Scan?

A body scan meditation can be done either in the morning or just before you go to sleep. By doing a morning body scan meditation, you will be more in tune with your body and ready to face the day. You will also be fully present and engaged as you go about your duties.

A body scan meditation done at night will help you to relax and sleep better. In case you feel stressed at any time of the day, you can also practice mindfulness meditation.

Benefits of Doing Body Scan Medication

The overall aim of body scans is to ensure that you are relaxed, both physically and mentally. You will be able to let go of the body tensions and also link sensations in your body to your emotions. When you do body scans, you will enjoy relaxation and even sleep better, especially if you previously suffered from insomnia.

If you have chronic pain, body scan meditation will help you to change your relationship with the pain. It also helps in stress relief, and body scans are the core practices of mindfulness-based stress reduction (MBSR).

Body Scan Meditation for Wellness

Your health is your wealth, and this cannot be stressed enough. We hope that you will now be able to get started on your body scan meditation sessions.

For more informative health and lifestyle articles, read on.

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