There are many different types of meditation and body scan meditation is something extremely fascinating and yet, there is a lot of misconception about it. Today, with this article, we want to clarify everything explaining what is body scan meditation, which are its main benefits and how to do a body scan meditation all by yourself. Without any further ado, let’s get started.
Body scan meditation is a type of meditation that is usually performed lying down and is carried out to focus on the sensations of the body and to be able to relax and resolve any accumulated tensions, calm the pain but also to finally enjoy a deeper relaxation when if he needs it.
Very often, due to our increasingly hectic lifestyle, we ignore the signals of our body and metabolize incorrectly, thinking that maybe the back pain is due only to the back, that the headache is because we have had little sleep and that the annoyance in the joints of the hands is because we are too much to the smartphone.
Of course, this is possible but yoga, meditation and mindfulness teach us something else, affirming that our body often somatizes emotional problems, manifesting them on the body with various symptoms. For this reason we sometimes find ourselves in pain, tired and feel that, in some areas of the body, we have absorbed so much tension and rigidity. Body scan meditation aims to help us bring real attention back to our body but also to the present moment, giving us the opportunity to reconnect in a different way than we are used to doing.
The benefits of body scan meditation are many. We list them below so that you can understand why you would need to incorporate this type of meditation into your routine and why it is so good for your body and soul.
A body scan may seem difficult to perform but, in reality, if you have all the information you need to undertake this exciting little journey, it’s easy to see how easy this really is to do.
First of all it will be necessary to prepare for meditation. Some people relax more easily than others. If you have any difficulty meditating to live in the present moment, help yourself by creating an environment that is inclined to relax. An example? Light some incense, use a candle, or use relaxing essential oils such as lavender, ylang ylang and chamomile. Choose a quiet place where you can concentrate and away from annoying noises like TV, cell phones and people.
Find a comfortable position, preferably lying down on your bed and start inhaling and exhaling deeply.
As you visualize a body part just see the relaxation and if you feel any tension there see if you can send your breath there like a laser releasing any tension, pain or stress you are holding in that specific area of your body…
Bring your attention to your head… down to your shoulders… and to your rib cage… and your arms…to your pelvic area… down to your legs….. finally to your feet
One part at the time… As you focus on a specific body part, imagine a laser on it and breath into that part and exhale out relaxing even more…
When you feel ready you can scan your body completely and you are done!
If you find it tricky at first, don’t freak out but instead take your time to get used to the body scan meditation and to this moment of pure stillness and presence and you will start enjoying the incredible benefits of this rejuvenating relaxing practice.
See our growing library of free guided meditation practices, courses, and daily meditation practices.