The body scan is one of the most effective ways to begin a mindfulness meditation practice. The purpose is to tune in to your body—to reconnect to your physical self—and notice any sensations you’re feeling without judgement. While many people find the body scan relaxing, relaxation is not the primary goal.
The goal is to train the mind to be more open and aware of sensory experiences—and ultimately, more accepting. With time and practice, the body scan will build your ability to focus and be fully present in your life.
Body scan mindfulness practice allows you to tune in to your body and notice any sensations you are feeling without judgement. It trains your mind to be focus and be fully present.
Benefits of the Body Scan Practice:
Enhances your ability to bring your full attention to real-time experiences happening in the present moment—helpful when emotions or thoughts feel wild.
Trains to explore and be with pleasant and unpleasant sensations, learning to notice what happens when we simply hang in there and feel what’s going on in “body-land” without trying to fix or change anything.
Body Scan Practice for Beginners:
It is recommended that you allow about 30 or 40 minutes to let yourself really investigate this practice. But if you don’t have that much time, utilize whatever time you have. You might want to lay down, but you can also do it sitting up, especially if that makes it easier for you to stay awake.
Closing your eyes can be helpful to allow you to focus or, if you’d rather, you can always lower and half-close your eyes.
Bring awareness to the body breathing in and out, noticing the 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 (no rush), intentionally breathe in, and move your attention to whatever part of the body you want to investigate. You might choose to do a systematic body scan beginning at the head or feet. Or, you might choose to explore sensations randomly.
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. You’ll notice judgement puts a different spin on things.
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, you’ll notice your mind wandering elsewhere. You’ll quickly discover that you can’t stop your attention from wandering. But over time you can train it to stay for longer periods: train it, not force it, there’s a difference.
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.
Neuroscience tells us that noticing drifting attention, and gently returning our focus to wherever we’ve placed it, over and over, is how we create new pathways in the brain.
At the end of this exploration of bodily sensations, 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.
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