As I began to take the first few deep breaths my mind seemed to just stop, it suddenly became less heavy, the clouds disappeared. As the sun that shines on our skin to warm us the breath seemed to flow into the mind and then through the body as I scanned each and every part, the warmth releasing areas of tension to the presence of my mind.
A tingling sensation, the kind you get when alert or aroused, was felt in the soles of my feet, seemingly in the bones before starting along the spine as I further relaxed into the meditation and whilst thanking my body for all it provides.
As I scanned through the body in each individual area I noticed my feet were dry and achy, my calf’s were loose at the back but tight on the inside, I thought I must stretch there afterward (which I did, and it helped). This continued throughout, areas that felt good other areas not so much, I noticed how tense I was before and how relaxed, especially in the mind I was after.
My body works hard in many ways and the mind can add to that by adding tensions when stressed for example, we also ignore the signs sometimes of what our body needs.
Water, nourishment and relaxations amongst many others, our mind needs this too. The body scan helps give that nourishment and relaxation for the mind whilst reading the body it brings to the fore other needs.
Sitting comfortably or laying down it is recommended you allow about 30 or 40 minutes to this practice. But if you don’t have that much time, use whatever time you have.
- Closing your eyes can be helpful to allow you to focus.
- Bring awareness to the body breathing in and out, noticing touch and pressure where it makes contact with the seat or floor. Throughout this practice, allow as much time as you need or want to experience and investigate each area of the body.
- When you’re ready, intentionally breathe in, and move your attention to whatever part of the body you want to investigate. You might choose to do a body scan by beginning at the head or feet. Or, you might choose to explore sensations randomly. Enjoy!
- Sensations might include buzzing, or tingling, pressure, tightness or temperature, or anything else you notice. What if you don’t notice any strong sensations or things feel neutral? You can simply notice that, too. There are no right answers. Just tune in to what’s present, as best you can, without judgement.
- The main point is being curious and open to what you are noticing, investigating the sensations as fully as possible, and then intentionally releasing the focus of attention before shifting to the next area to explore.
- At some point, your attention will wander Each time your attention wanders, simply notice that this is happening, then gently and kindly (it’s really important that you don’t try to force anything) direct your attention back to exploring sensations in the body. repeat until you’ve finished your entire body exploration.
- At the end spend a few moments to expand your attention to feeling your entire body breathing freely.
- Open your eyes if they have been closed. Move mindfully into this moment.