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Body scan meditation

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Body scan meditation: Find calm within

Body scan meditation is an incredibly effective technique that can help you relax, reduce stress, and enhance your body awareness. It requires directing your attention to various areas of your body and observing the physical sensations without any form of judgement.

 

Here's a helpful guide to get started.

BEFORE YOU BEGIN

Preparation

  • Get yourself into a cosy position: Whether it's sitting or lying down, find a spot where you can unwind and stay fairly motionless. You have the option of sitting on a chair with your feet flat on the floor or lying down on your back.

  • Set a timer (optional): If you're new to meditation, it might be helpful to set a timer for 10-15 minutes. Seasoned practitioners of meditation are capable of extending their meditation sessions.

  • Feel free to close your eyes if you'd like: When it comes to turning inward, closing your eyes can be beneficial. However, if you find it more comfortable, you can also keep them slightly open.

PART 1

Begin the scan

  1. Pay attention to your breath: Begin by directing your attention to your natural breath. Notice the gentle rhythm of your breath as you observe the rise and fall of your belly. Feel free to take a few deep breaths if necessary, and then resume your natural breathing pattern.

  2. Take a moment to scan your body: Start from the tips of your toes. Pay attention to any sensations you experience - tingling, warmth, pressure, or even a lack of sensation. Don't pass judgement on the sensations, just observe them with curiosity.

  3. Move slowly up your body: Take a moment to direct your attention to your toes, and then gradually shift your focus to your feet, being aware of any sensations you may feel. Gradually move upwards, paying attention to each significant body part - calves, knees, thighs, hips, and so on.

  4. Be non-judgmental:  As you read through, you may come across some tension or discomfort. Recognise it without passing any judgement and just observe it. Take a moment to focus on any areas of tension and observe if they start to relax as you breathe out.

  5. Stay mindful of your breath: During the scan, it's important to stay mindful of your breath. When your mind starts to drift, just refocus on your breath and resume the scan.

  6. Finish the scan: When you reach the top of your head, take a moment to breathe deeply and let your awareness expand to include your entire body.

PART 2

Concluding the meditation

  1. Take a moment to sit in silence: Once the scan is complete, take a moment to relax and let the sensations in your body calm down.

  2. Move your fingers and toes: Take a moment to gently wiggle your fingers and toes, or slowly stretch your body to reawaken yourself.

  3. Wake up and pay attention: Slowly open your eyes and allow yourself a moment to become aware of your surroundings.

Practice makes perfect

  • Be patient: It requires practice to calm the mind and direct attention towards physical sensations. Patience is key. Remember to be patient with yourself and always return to your breath whenever your mind starts to wander.

  • Consistency is crucial: Make it a habit to incorporate body scan meditation into your daily routine, even if you can only spare a few minutes each day. With consistent practice, your relaxation response will deepen over time.

  • Discover various methods: There are different types of body scan meditation. You have the option to scan from top to bottom or explore sensations randomly. Explore and discover what methods are most effective for you.

 

Body scan meditation is a wonderful practice that can help you find inner peace and strengthen your connection with your body. Through consistent practice, you will begin to see the positive impact it has on your everyday life.

experience its benefits in your daily life.

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