Body Scan
Overview
The body scan calms the emotions and mind and relaxes the body.
Begin with abdomen / belly breathing and settle into a comfortable and relaxed breathing pattern. Set the intention to enter a relaxed, calm and peaceful state. Bring your complete focus and attention the the top of the head, scalp and forehead. Scan this area, paying attention to any tightness or discomfort around and on top of the head. Pay particular attention to the forehead, where stress frequently manifests. Soften any tightness. Relax the cells, molecules and atoms of the skull and scalp. Envision the pores in your skin open as they relax and soften. Breathe into any uncomfortable area with a calming inhale breath and exhale any physical discomfort, tension, and negative emotions. Notice how the sensations change or shift with the attention placed upon them or when breathing through them.
If it is difficult uncovering or experiencing any emotions that are present in the scan, approach it slowly, gently and kindly with no judgements. Allow whatever needs to surface and watch it in full acceptance. If necessary, go back to the belly breath to relax and then approach the experience again.
Continue the process scanning down your face, jaw, neck, shoulders, back, chest, arms, abdomen, hips, legs, knees and lower legs. Allow the relaxation that began from your head to flow down and deepen throughout the body.
Frequency
Begin with ten minutes twice per day in the morning and evening and lengthen the time if appropriate. Thirty to forty-five minutes allows the full body to be scanned more thoroughly, deeply and with increased attention to detail.
Posture
Lying down is preferable, although it will also work seated.
Benefit
Develops a relaxed state of being, permitting the mind and body to reconnect. Enables an expanded awareness of how various parts of body are feeling and the emotional or physical sensations that are being experienced. Identifying and understanding these sensations draws attention to the specific areas where energy may be trapped that needs releasing by non-judgemental acceptance, attention and the directing of breath and positive healing energy toward them.
In states of disease or pain, it is easy to mentally shut off, disconnect, or dislike parts of the body. This technique encourages a re-connection of the mind and body which then facilitates healing and a reduction in pain.
Overview
The body scan calms the emotions and mind and relaxes the body.
Begin with abdomen / belly breathing and settle into a comfortable and relaxed breathing pattern. Set the intention to enter a relaxed, calm and peaceful state. Bring your complete focus and attention the the top of the head, scalp and forehead. Scan this area, paying attention to any tightness or discomfort around and on top of the head. Pay particular attention to the forehead, where stress frequently manifests. Soften any tightness. Relax the cells, molecules and atoms of the skull and scalp. Envision the pores in your skin open as they relax and soften. Breathe into any uncomfortable area with a calming inhale breath and exhale any physical discomfort, tension, and negative emotions. Notice how the sensations change or shift with the attention placed upon them or when breathing through them.
If it is difficult uncovering or experiencing any emotions that are present in the scan, approach it slowly, gently and kindly with no judgements. Allow whatever needs to surface and watch it in full acceptance. If necessary, go back to the belly breath to relax and then approach the experience again.
Continue the process scanning down your face, jaw, neck, shoulders, back, chest, arms, abdomen, hips, legs, knees and lower legs. Allow the relaxation that began from your head to flow down and deepen throughout the body.
Frequency
Begin with ten minutes twice per day in the morning and evening and lengthen the time if appropriate. Thirty to forty-five minutes allows the full body to be scanned more thoroughly, deeply and with increased attention to detail.
Posture
Lying down is preferable, although it will also work seated.
Benefit
Develops a relaxed state of being, permitting the mind and body to reconnect. Enables an expanded awareness of how various parts of body are feeling and the emotional or physical sensations that are being experienced. Identifying and understanding these sensations draws attention to the specific areas where energy may be trapped that needs releasing by non-judgemental acceptance, attention and the directing of breath and positive healing energy toward them.
In states of disease or pain, it is easy to mentally shut off, disconnect, or dislike parts of the body. This technique encourages a re-connection of the mind and body which then facilitates healing and a reduction in pain.