In this article, we will explore a meditation technique known as body scanning. Body scanning, alongside basic breathing techniques, is a great place to begin your meditation journey because now more than ever many of us are disconnected from our bodies and what its sensations are telling us. While there are careers centered around the outdoors and being able to activate the body, a lot of our daily lives are consumed with working on a computer, answering phone calls, and an overall immersion into the digital sphere. For this reason, it is easy to allow most of our attention and awareness to get trapped within the mind instead of connecting with our whole being as a unit.
For those of you new to meditation, it is valuable to start with a more physical and bodily based meditation because it can be easier to learn how to relax the mind once the body is relaxed. Since our mind, body, and spirit function as a unit, it makes sense that when one element is in tune, the others can align as well. I’m not saying this particular meditation will be easy or accomplished without practice, but through your own experimentation, it will become clear how important a reconnection and engagement with your body is in relation to your overall success in your meditation journey.
Body Scanning Basics
Step 1: Pick a posture that is most convenient and comfortable for you. You can be seated in a chair with feet flat on the floor and or laying down on the couch or a yoga mat. For some, it might be more comfortable to put a pillow under your neck and knees for added support. Whichever position you choose, the whole point is to be as comfortable as possible without getting to a point of comfort where you want to fall asleep. (If this happens, don’t worry it happens to all of us)
Step 2: Now that you are in a comfortable position, begin by bringing your attention to your breath and create a rhythmic breathing pattern. (Refer to Pt.1 of this series for details on this breath pattern). At this point, your mind should start to calm and most of your focus is directed at the breath. If your mind wanders, remember to just accept that it happened and gently bring your awareness back to the breath.
Step 3: Now that you have created a rhythmic breath pattern, it is time keep that pattern going while shifting your attention to your lower body. Begin with your toes and work your way up to your waistline, staying in one area until you have successfully become aware of the sensations found within that area. These sensations can include tingling, buzzing, tension, and variations of hot and cold temperature. Where there is tension, focus on that area and consciously relax that specific body part.
Step 4: After scanning the lower body, continue to work your way up through the upper body and into the top of your head. Once again, pay attention to any sensations and relieve tension where it is found. Tension is a normal part of life so don’t be frightened if you find tension in multiple places throughout your body. Simply appreciate the fact that you have located the tension and can now consciously relieve the tension. Some common areas of tension include but are not limited to your hips, lower back, forearms, neck, jaw muscles, and forehead.
Stay Curious
The most important element of the body scanning process is to explore the sensations found in your body, good or bad. It can be easy to get anxious about finding a sensation you never noticed before, but take courage and stay tuned in amidst the discomfort. Our bodies speak to us if we are open to listen and body scanning allows this communication to take place.
This process gets easier over time and the more you practice, the more control you will have in directing the sensations of your body. Some of you may have gone your whole life without really tuning into your body and that’s ok. Our schools and culture don’t do a productive job of teaching us how to listen to the body and what that experience entails.
Furthermore, this experience will be different for everyone and there is really no right or wrong way to feel about it. It’s a personal journey and it’s up to you as the observer to prescribe the meaning to these sensations with honesty in order to help your mind, body, and spirit function as a whole unit.
