Body Scan Meditation Mind & Spirit | 9 January 2017 Share article facebook twitter google pinterest The body scan is a foundation practice for mindfulness. You purposefully guide your attention to different parts of your body, aimed to encourage you to take note of your senses. Try to just be there with whatever is happening and notice whatever you notice. Here are the 9 steps for the body scan, and get more in Meditation Made Simple. Sit or lie down in any position that’s comfortable for you. Take a few moments to soften your body by loosening and relaxing any tension or tightness you sense. Breathe consciously for a few moments, allowing your mind and body to settle. Feel the contact your body is making with the floor or chair. Now bring your attention to your head. Feel the weight of your head on your neck, and pay attention to the physical sensations surrounding it. Notice any sensation at all: heat, cold, itching, pain, tightness, tension, looseness, or even tickling. Observe all of these sensations without judging them as good, bad, right, or wrong. Then shift your awareness from your head as a whole and begin to explore the head area part by part. Start with the crown of your head, then move to the forehead, the eyes, temples, nose, cheeks, and mouth. Explore the inside of the mouth and the chin. If you feel your mind racing, don’t worry: simply acknowledge it, and gently draw your attention back to a specific part of your body. Move your attention to your neck. First, explore the sensations in the entire neck area, and then, part by part, travel to the front, sides, and back of the neck. Notice the sensations on the surface of the skin on your neck, as well as those that lie deeper within the throat. Now turn your attention to your shoulders and explore the entire shoulder area. Then let your awareness move part by part into your left arm, elbow, wrist, hand, and fingers. Repeat on the right arm. Try to stay aware of your moment-to-moment experience, noticing all the sensations that arise with an attitude of curiosity, and remember that it’s perfectly normal for your mind to wander. When you become aware that your mind has wandered, just gently guide it back to the part of the body you were exploring. Next, bring your awareness to your torso. Begin with the chest area and notice the subtle movement of your chest as you breathe. Explore the front, back, and sides of your rib cage. Notice the pressure of your back against the floor or chair. As you move down your torso, your awareness might pick up on any sensations in the abdomen and stomach, from the deep interior to the surface. Shift your attention to the lower back and pelvis, the hip bones, genitals, and groin. Again, without judgment, simply notice whatever sensations arise. Continue to direct your attention downward, and become aware of your buttocks. Feel them press against the chair or floor. Bring your awareness to your left thigh, and feel its weight and strength. Notice any other sensations as you continue to shift your attention down to your knee, shin, calf, ankle, foot, and toes. Repeat on the right leg. Now it’s time to widen your focus and turn your attention toward your body as a whole. As you inhale, fill your whole body with breath and awareness, and begin to sweep your attention from your feet to your head and back again. Extend your awareness and experience to your entire body. Buy from an Online Retailer US: UK: All the benefits of meditation in just minutes a day! For thousands of years, gurus have claimed that meditation yields incredible benefits from peace of mind to supernatural abilities. Today, science is proving that a regular meditation practice has profound and measurable benefits in reducing stress, alleviating chronic pain, and promoting happiness. Even celebrities, politicians, and business leaders are touting meditation as a critical tool in keeping their edge mentally and creatively. Meditation is a diverse practice with hundreds of schools, philosophies, and techniques. But it doesn’t have to be complicated. You don’t need to study for years, find an ashram, or practice for hours a day. You can start getting the benefits of meditation right now – in just minutes! The weekly format in Meditation Made Simple keeps techniques basic with philosophy and science on a “need-to-know” basis. The best of the best: 52 lessons in core meditation techniques and concepts. Several schools and traditions of meditation: Learn fundamental practices such as breath meditation, mantra meditation, mindfulness, and body scanning. Unique approach: Teaches practices in a way that lets you learn quickly and apply immediately. Simply do one lesson a week – or pick one that appeals to you. Share article facebook twitter google pinterest If you have any comments on this article please contact us or get in touch via social media.