Living in the present moment and being aware of our surroundings is a practice that helps us better cope with the difficult thoughts and feelings that cause us stress and anxiety in everyday life. Furthermore, with regular practice of mindfulness, rather than our emotions being on auto-pilot, we root our mind in the present moment and deal with life’s challenges in a clear-minded, calm, assertive way.
The Body Scan
The body scan is a way to get in touch with the body, let go of feelings of needing to get stuff done and release pent-up emotions.
Regularly practising the body scan can help you:
• Enhance your ability to bring your full attention to real-time experiences happening in the present moment – especially helpful when emotions or thoughts feel wild.
• Train 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 your body without trying to fix or change anything.
It’s recommended that you allow about 30 or 40 minutes to let yourself really investigate this practice. But if you’re crunched for time, use whatever time you have.
Here’s How:
To begin, get into a comfortable position. This can be lying down on your back, sitting down on a chair, or any other position.
- Begin by closing your eye or lowering and half-closing your eyes if that’s comfortable for you.
- Bring awareness to your body breathing in and out, noticing touch and pressure where your body connects to the seat or floor.
- Take a few deep breaths. As you take a deep breath, bring in more oxygen enlivening the body. As you exhale, have a sense of relaxing more deeply.
- When ready, breathe in, and move your attention to your feet. Notice the sensations of your feet touching the floor. The weight and pressure, vibration, heat.
- Notice your legs against the chair or floor. Feel the pressure, pulsing, heaviness, lightness.
- Notice your back against the chair.
- Take a breath and move your attention to your stomach area. Notice if your stomach is tense or tight, let it soften.
- Notice your hands. Are they tense or tight? Allow them to soften and relax.
- Notice your arms. Feel the sensations in your arms, notice any tensing or tightness. Let your shoulders be soft.
- Move your awareness to your neck and throat. Let them be soft.
- Relax.
- Soften your jaw. Let your face and facial muscles be soft.
- Then notice your whole body present. Take a breath.
- Be aware of your whole body. Take a breath, and when ready open your eyes. Take a breath and move mindfully and intentionally into the moment.
You’ll probably notice your attention drifting, and that’s okay! Over time, you’ll be able to train it to stay for longer periods. Each time your attention wanders, simply notice that it’s happening, and direct it back to exploring sensations in the body.
Sources:
- The Body Scan Practice: https://www.mindful.org/the-body-scan-practice/
- 22 Mindfulness Exercises: https://positivepsychologyprogram.com/mindfulness-exercises-techniques-activities/
- How to Practice Mindfulness: https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356