The body scan meditation is definitely not something new. In fact it’s been around as long as there have been people who knew how to use their awareness to notice what is going in their body on a physical, emotional or energetic level.
Now for some people this may sound like a load of new-age airy-fairy crap, but before you make your mind up and dismiss it completely, I encourage you to keep on reading and then try it out for yourself. That way, at least you’ll have given it a chance to discover if it a tool that you want to use on a regular basis to help with your meditations.
How Does The Body Scan Meditation Work?
Way before there was ever any talk about body scan meditations I was taught a healing technique that worked on the same principles. It involved scanning your body from the tips of your toes all the way to the top of your head just noticing if there was any tension, discomfort or physical sensations that stood out.
The way scanning your body works is that you close your eyes and focus your attention on one body part at a time. For example, you would start with your left leg, and then move onto scanning your right leg. As you get more attuned to your body and using your awareness as a scanning tool, you’ll find you can scan your body easier and faster.
A Simple Body Scan Meditation Script To Start With
1. Find a comfortable place to sit or lie down. Give yourself 5 to 10 minutes where you won’ be disturbed to complete the body scan meditation.
2. Starting at your feet, focus your attention on that part of your body and just noticing any physical sensations that may be there. You’re not trying to fix or change anything here, just noticing what’s happening in this part of the body. This includes noticing any tension, warmth, coolness, discomfort, or anything at all that stands out.
3. Now shift your focus to your calves and just notice any physical sensations you may be aware of in that part of the body.
4. Then slowly allow yourself to slowly move your awareness further up through your legs and upper body, one-part at a time. All-the-while just noticing any physical sensations that may be happening in them. Pay extra special attention to your hands, shoulders, and jaw areas, as typically these parts tend to hold onto quite a bit of tension in most people.
5. Once you’ve gone all the way to the top of your head, slowly allow your awareness to move back down through your body right down to your feet, for a final opportunity to notice any other places that may have any tension or discomfort in them.
This entire session need only take 5 to 10 minutes depending on how much time you can allow for the session. There are longer scanning meditation sessions that you can do that go for up to an hour, but they are best done using a guided meditation.
If at any time during this meditation you notice that your mind wanders, that’s perfectly natural and is not to be judged. Instead, just notice it and then gently bring your attention back to focusing on scanning your body.
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