Body Scan Meditation
A Way To Transformation...

Do not you think that it is important to pay attention to our body on a regular basis? Body scan meditation does that for us.   

Body Scan Meditation    

It is a formal approach to mindfulness, which is a Buddhist tradition, but used by many that are not Buddhist. Most people find the technique of being aware of the various body sensations and keeping your mind in the present moment extremely relaxing. 

Relaxation happens by itself while doing it. Step by step, you become aware of all the parts of the body. We are able to establish a friendship with our own body parts.  

Simplicity    

One of the very nice features you will find with this method is its simplicity. It is not meant to be a difficult or strenuous meditation, rather, it is meant to relax the body of the tensions and help the body heal from stress. 

Moreover, as you calm the mind, you are better able to face the difficulties or stressors of your day. This is why many people begin their day with a short session of body scan meditation.  

Relaxation and Comfort    

By the end of your session, you will feel totally relaxed and those areas of the body that cause you pain, may decrease in time from continuing regular body scan meditations, especially if the pain it stemming fromstress.   

I am saying this because when we release physical, mental and emotional tensions by doing body scan meditation, we taste true relaxation.   

Some points to remember...  

You can do this either way-yourself or by a guided recording.I prefer to do it with a recording.You can record it in your own voice also if you like to do so.   

Take off your shoes and wear comfortable clothes.Try not to take heavy meals within an hour of body scan meditation.Turn off the TV and your phone!   

When thoughts come and distract you, DO NOT give attention to them.   

Tune into any sensations in that part of your body you are while remaining aware of your breathing. It often helps to imagine each breath flowing to the spot where you're directing your attention.   

Body Scan Technique    

The first step is to find a place to either lay flat on your back or sit upright and ensure the place you choose is comfortable and free of distractions, you will need about 30 minutes for the meditation. The steps in body scan meditation include: 

1. Close your eyes in your comfortable position and become aware of your breathing by focusing on your chest rising and falling with each breath. This process calms the mind and brings it into the present. 

2. Become aware of the body parts touching the mat or surface in which you are sitting and the sensations each part of the body parts is experiencing. If your mind begins to wonder at any point, quickly focus on your breathing, keeping your entire mind on your breathing process. 

3.As your mind is now focused, redirect your attention to your head, face, and neck and pay attention to any sensations you may be experiencing. Many times it is the head and neck that hold the greatesttension. 

4. Slowly direct your attention to your shoulders, then your torso, and spine concentrating on each area the sensations or feelings in that particular part of the body, paying particular attention to areas ofpain. 

5.Focus your attention and visualize the pain and part of the body that is in pain and what is causing the discomfort. Continue scanning and focusing your energies on each part of the body. 

After you have scanned your body, refocus your attention back to your breathing for several cycles of breathing in and breathing out at a normal breath rate before ending the body scan meditation session .     

When your meditation is over, don’t get up immediately and start running around. Lie down for at least a few minutes afterwards to allow your body and mind to gradually return to a normal waking state before you get up and resume your normal activities.   

Following the Breath Through the Day    

At any time during your workday when you begin to feel stressed or your mind is bogged down. Take just 10 to 15minutes and focus on your breath, following the natural flow of the breath in and then out. This is sort of like a tune up to refocus your mind on the body scan that you worked on earlier in the day. 

Final Thoughts    

Body scan meditation has been used for centuries and can be incorporated into your daily life as a way to de-stress, focus, and help with pain management.   

Remember to do it daily whenever you get time. Believe me even little doses of this practice can create major shifts in your being.