Mindfulness meditation has become increasingly popular lately, and body scan guided meditation is a powerful form of this practice. It entails focusing on different areas of the body sequentially while noticing any accompanying physical sensations or emotions. This strategy can help to alleviate tension and improve physical and mental well-being. In this article, we’ll discuss the advantages of body scan guided meditation, how to do it, and why you should use it in conjunction with other mindfulness techniques.
Try this short body scan guided meditation.
Table of contents
What is Body Scan Guided Meditation?
It is a type of mindfulness meditation where we focus on the body’s physical sensations. To begin, we can lay down or sit comfortably and concentrate on our breath. Then, as the meditation progresses, we bring awareness to any sensations or emotions in different parts of our body. The aim of this practice is to be totally present in the current moment, without judgment or preoccupation. Body scan guided meditation is usually led by a teacher or a recorded meditation, with directions on where to focus our attention and how to be aware of distinct areas of the body.
The Benefits of Body Scan Meditation
Doing body scan meditations benefits us in many different ways, not just with tension release. We all experience different kinds of pain, and it starts to increase as we grow older. Over time the stress and our experience of life keep on stored in all different body parts. By body scanning, you become aware of the deep-rooted negative energies on a spiritual level. This release of negative energy on a spiritual level leads to many physical, mental, and emotional state benefits.
Let’s look at all the benefits that come along with the routine practice of body scan mindfulness:
Improving Mental Health:
Body scanning meditation can be beneficial in terms of improving mental health by reducing stress and unease. Through bringing attention to our physical form, we can become aware of and let go of any strain that we were previously unaware of. This can result in a feeling of serenity and leisure. Furthermore, the practice can be beneficial in enhancing the quality of sleep and overall contentment.
Managing Chronic Pain:
One way to deal with chronic pain is to practice body scan meditation. Through bringing attention to distinct body parts, we can identify areas of strain or uneasiness and then let them go. This can aid in diminishing pain and increasing mobility.
Mindfulness-Based Stress Reduction:
Mindfulness-Based Stress Reduction is a highly successful program proven to bring positive results. It uses a body scan meditation as one of its fundamental principles to help people to manage and reduce stress while encouraging overall wellness. Body scan meditation is a potent tool that can help to reduce stress and boost health.
Improving Self-Compassion:
Body scan meditation can be an effective way of becoming more compassionate with ourselves by deepening our awareness of our physical body. This practice helps us to be more gentle and empathetic with ourselves, especially when we’re feeling challenging emotions or bodily sensations.
Related: 10 Types of Meditation You Should Explore
How to Do Body Scan Meditation And Make Part Of Routine
We already know how beneficial scan meditation is. Now let’s jump into how to do body scan meditation. Body scan meditation can help best when done with guidance because it will allow you just focus on relaxing.
You can try this advanced body scan guided meditation here to experience it for yourself. We have also lined up the basic steps of body scan meditation for you here so you can understand what to expect from body scan meditation.
1. Find a comfortable place you can lie down or sit:
You can do a body scan also by sitting. It is not compulsory to lie down because, ultimately, you just need to focus on sensations in the body. Choose a place where you will not be disturbed and can lie down or sit comfortably. It’s important to make sure that you are warm enough and that your back is supported.
2. Focus on your breath
Start by focusing on your breath. Take three deep breaths in and out, and then allow your breath to be natural. It will relax, slow downs heart rate, and dilate blood vessels.
3. Bring awareness to your feet:
Once you are settled and focused on your breath, bring your awareness to your feet. Notice any sensations or emotions that may be present. Fidget if you need then focus on relaxing the toes and progress relaxing till the ankles.
4. Move through the other part of the body:
Gently and intently travel around your body, paying attention to each area. Start with your feet, and then ascend up your legs, torso, arms, and head.
5. Be present:
As you make your way through the next body part, strive to stay focused on the present moment. Become aware of any feelings or sensations arise without being critical of yourself.
6. Release tension
If you notice any areas of tension or discomfort, try to release them by focusing and visualizing the tension releasing from that body part.
7. End with whole body
After moving through different parts of the body, bring your awareness to your entire body as a whole. Notice any overall sensations or emotions that may be present.
8. Settle into the floor beneath you and finish by taking a deep breath:
Settle and sink into the floor beneath you and let go of any remaining tension. Take a really deep breath in and out, and allow your breath to be natural again, relaxing you just like we begin the meditation. Rest for a few more minutes if you need and want to. You can open your eyes when you feel ready
Using Body Scan Guided Meditation in Conjunction with Other Mindfulness Practices
Incorporating body scan guided meditation in combination with other mindfulness techniques can heighten the advantages. For instance, it can be included as part of a mindfulness-based stress reduction (MBSR) program, which features other mindfulness practices such as yoga and mindful movement. Furthermore, body scan meditation can be utilized together with other mindfulness practices like loving-kindness meditation and walking meditation.
Related: These 7 Ways Combining Exercise And Meditation Can Change You For Good
Conclusion
This is an incredible transformative meditation practice for overall well-being. You can use body scan meditations to reduce stress, manage chronic pain, and improve self-compassion. Also, when you are bringing awareness to different parts of the body, progressively relaxing each of them and being present in the present moment, it helps release tension so much faster. Using guided meditation makes it a lot easier to practice; you can use Enhanced meditation app. There are also many mindfulness meditations you can try. Practicing body scan meditation in combination with other mindfulness practice makes it even more beneficial. When you continue to meditate regularly, it will also help you have a deeper understanding of your own body and mind.
