A body scan and visualization is a form of mindfulness meditation where you focus your attention on different body parts. The aim is to become more aware of your body and how it feels. This can help you to relax and release any tension you’re holding on to.
Fortunately, you don’t need to be an expert to try it. By the end of this article, you’ll be ready to practice mindfulness and reap its benefits in your daily life.
How to Perform a Body Scan Meditation
A body scan meditation can be broken down into 5 steps. This simple mindfulness meditation technique is easy to do and only takes a few minutes.
1. Get Comfortable
Believe it or not, meditation comes in all shapes and sizes. There are several types of meditation that work for lowering your heart rate. Focused meditation and progressive relaxation work the best for lowering your heart rate.
2. Focused Meditation
First, find a comfortable place to sit or lie down. You can do this meditation anywhere, but choosing a quiet spot where you won’t be disturbed is best.
If you’re sitting, make sure your back is straight and your feet are flat on the ground. You can close your eyes or keep them open – whichever feels more comfortable for you.
3. Breathe Deeply
Start by taking a few deep breaths. Inhale slowly through your nose, letting your stomach expand. Then exhale slowly through your mouth.
As you breathe, try to focus your attention on the sensations in your body. Notice how your chest and stomach rise and fall with each breath. Continue for a few minutes until you feel your body starting to relax.
4. Start at Your Feet
When you’re ready, begin to focus your attention on your feet. Notice how they feel inside your shoes or socks. Are they warm or cool?
Then, start to move your awareness up your legs, noticing how they feel as you go. Do your thighs feel heavy or light? What about your knees and calves?
As you move up your body, pay attention to any sensations you feel. Don’t try to judge them; just notice them.
5. Move Up Your Body
When you reach your waist, start moving your awareness up your body, towards your chest and shoulders. Notice how your arms feel and whether there’s any tension in your neck or back.
As you move up to your head, pay attention to the sensations in your face. How does your jaw feel? Are your eyes tight or relaxed?
6. Return to Your Breath
When you’re ready, slowly bring your attention back to your breath. Notice the sensations of the air moving in and out of your body as you inhale and exhale.
Then, slowly open your eyes and take a few deep breaths.
Reminders for Your First Body Scan Meditation
There you have it! You’ve just completed your first mental body scan. Remember, there’s no right or wrong way to do this meditation. The most important thing is to be patient and focus on the sensations in your body. With practice, you’ll be able to notice even the subtle changes and strengthen the interconnectedness between your mind, body, and spirit.
