Mindfulness Body Scan by Jon Kabat-Zinn

Mindfulness Body Scan

Jon Kabat-Zinn

TLC note: Because the body scan practice can be long, do not be disheartened if you lose you focus or fall asleep. The more you practice scanning the body for sensations, the easier and more rewarding it will become.

Scanning our Body with Appreciation

The mindfulness body scan is the practice of gently scanning the body in a nonjudging way. The body scan unites our body and mind together. This promotes physical health and mental well-being.

Body scan meditation is a form of Vipassana meditation.  It is purported to help expand mind/body awareness, release tension and quiet the mind. Body scan meditation is a particularly effective meditation technique for strengthening concentration, focusing attention, and relaxing the breath. It can be practiced as a guided meditation led by an advanced meditation practitioner. Or performed solo once you have a solid understanding of body scan techniques.

Basics

A thorough body scan meditation takes anywhere from 30 to 45 minutes of uninterrupted relaxation and focus. Trish Magyari, M.S., a counselor, and meditation researcher who leads a mindfulness-based stress reduction course, indicates that true mind/body awareness is not judging your body and all its aches, pains and tensions, but simply noticing and saying “hello” to your body with the awareness to release any stress, tension or illness you’re harboring.

Although there are different variations of body scan meditation involving specific breathing techniques and points of focus, the following is an overview of a typical guided body scan, according to Magyari.

Mindfulness Body Scanning Techniques

Lie on your back — ideally on top of yoga or exercise mat for comfort — with your legs spread out in front of you and your arms to the side, palms up in a receiving fashion. Cover yourself with a blanket if you tend to get cold so you are not distracted midway through the body scan. First, simply lie there and notice what it feels like to be connected to the ground.

Start with your left toes. Don’t visualize them, just check in and see how they feel.
Are they cold?
Are they holding tension? Focus your Inhales on the point of your attention, directing your breath deep into your toes. Let your awareness of your toes go and move your attention to your heel, focusing your breath on your left heel.

Move upward to your arch, your ankle, your calf, your knee, your thigh, and then duplicate the process with your right leg, starting with your right toes.

Once you have scanned your legs, concentrate your awareness and breath on your pelvis, traveling to your lower back, abdomen, chest, shoulders, arms, hands, neck, and head.

Once you have scanned the individual body parts, unite them, focusing on how the fingers connect to the hands, which connect to the arms, and so on and so forth. Be aware of sensations — the feel of the blanket or the chill of the air on your skin. The objective of the body scan is to see the body as a perfect whole, united by the breath flowing in and out of the body.

Mindfulness Body Scanning Benefits

According to the Mayo Clinic, benefits of body scan meditation include a sense of balance and peace, reduced stress, a more positive state of mind, and greater self-awareness.

Meditation is acknowledged as possibly helping allergies, asthma, cancer, depression, and insomnia, among other health conditions.

Frequently Asked Questions

What is body scan meditation?

Body scan meditation is one of the most effective ways to start a meditation practice focused on mindfulness and centering the mind. It helps you reconnect with your physical and mental self to help you stay grounded and become more attuned to your thoughts. Body scan meditation helps you realize your thoughts and feelings without becoming overwhelmed.

You can feel more relaxed with body scan meditation practices and become more aware of your sensory experiences. This can help you be more present in your life and learn to appreciate the emotions and activities currently in your life. Some sensations you might notice during a body scan meditation session include tingling feelings, heat, coolness, pain, or numbness.

During a body scan meditation session, you literally scan through every part of your body, such as your head, neck, chest, arms, stomach, fingers, legs, and toes. You think about the sensations you feel in each part of the body, as well as how those sensations make you feel emotionally.

Why do people do body scan meditation?

Body scan meditation is a great way for individuals to practice staying present in the moment and with your body. With how busy life can get and the surrounding distractions, it’s easy to lose track of what your mind and body needs to feel at peace. The emotions you feel, such as stress or anxiety, can lead to tension and pain in certain areas of the body.

With the help of body scan meditation, you can better pinpoint the different physical sensations you feel in your body and identify why you have those sensations. Once you have those physical and emotional sensations identified, it can help you increase your self-awareness and might make you feel better from the negative thoughts and feelings you have.

Individuals that practice body scan meditation also report relaxing effects, especially individuals dealing with chronic stress or anxiety. Muscular tensions and tightness in the body often prevents you from feeling relaxed or calm in your surroundings. When you purposefully and mindfully relax the body, you feel a lot more at peace and relaxed.

In addition, body scan meditation has great benefits for your sleep. Stress, anxiety, and tension in your body can make it uncomfortable for you to fall asleep. Since this practice helps relax your mind and body, practicing body scan meditation before bedtime might help you sleep better. Your mind might feel more at ease, which also might help you stay asleep for longer during the night.

How to practice with this recording?

This recording guides you through a body scan meditation session by telling you what to do and what you should focus on. Before you start the recording, ensure you’re somewhere with no distractions. Get comfortable and ensure you have enough space to get comfortable so you can focus on your body and its sensations.

Listen to the recording on your phone or computer. Set it aside so you don’t get distracted by notifications or the screen. The recording will guide you through mindful body scan meditation techniques. Your job is simply to listen to the recording and follow the instructor’s voice for the duration of the meditation session.

What is a body scan in therapy?

In therapy, your counselor might ask you to practice body scan meditation to focus your mind and body on the present. It can help with many symptoms, such as anxiety, stress, and poor sleep. The therapist will guide you through the sensations of each part of your body so you can become more aware of how you feel physically and mentally.

Is Yoga Nidra a body scan meditation?

Yoga Nidra is a body scan meditation that achieves deeper and mindful states of relaxation by becoming more aware of sensations throughout your body. One component of this meditation is a body scan, which helps you create more peace and balance in your physical being and mental state.

Source- https://life.gaiam.com/article/about-body-scan-meditation

Respectfully,
Heidi & Ross

Please, BookMark. 

G Ross Clark C.C.P.,
Waterloo, Ontario, Canada,
Email- TheMindfulCoach@gmail.com,
Training- MBSRtraining.com

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