Body Scan Meditation is a simple yet effective technique that creates a deep state of relaxation. It’s one of the easiest meditation practices to learn and the effects are immediate.
During a body scan you mentally “scan” your muscles looking for areas of tension. When you notice a point of tightness or discomfort, you mentally release it.
As you move slowly through your body, noticing tension and releasing it, you systematically quiet the mind and relax the body. A healthy combination.
What is body scan meditation?
We all carry stress and tension in different parts of our bodies. This can be the result of misuse, injury or the constant pressure of everyday life. More often than not, the tension is so habitual that we barely even notice our muscles are tense.
Body scan helps you to become aware of that tension and release it naturally.
You start at the top of your head and work your way down to the tip of your toes – or vice versa. Drawing attention to each muscle and joint along the way. When you notice tension, pause and take a moment to free that tension. Allow the muscle to release and relax fully. Visualise the muscle fibres spreading out, becoming long, loose and heavy. Once relaxed, continue to scan until you have treated the entire body.
Body scan meditation is very similar to Progressive Muscular Relaxation (PMR) in it’s application and outcomes. The main difference being with PMR you actively tense and release the muscles.
Both techniques should be learned and practiced often to gain mastery over the relaxation state.
Benefits of body scan meditation
As with any type of meditation, there are a number of benefits that come from practicing body scan. Some are felt immediately while others develop through practice.
These include:
- A sense of calm
- Reduced stress and anxiety
- Deep physical relaxation
- Better sleep
- Improved awareness of physical pain and tension
- Improved mind muscle connection
- Better posture, developed through awareness
Beginners body scan meditation
Body scan meditation is a simple technique that anyone can practice. The key is to give yourself the time and space you need to relax fully. You can practice sitting, lying down or in any other comfortable posture of your choice:
For those new to the body scan, we recommend performing this as a guided practice. Alternately, you can follow the script below:
- Find a comfortable position, either sitting or lying down.
- Take a few deep, long breaths, in through the nose and out through the mouth. As you inhale, bring in more oxygen, enlivening the body. As you exhale, let go and enjoy the feeling of release.
- You can close your eyes if that’s comfortable for you or maintain a soft gaze, with your eyes partially closed but not focusing on anything in particular.
- Bring your attention into your body.
- You can notice your body seated wherever you’re seated, feeling the weight of your body on the chair, on the floor.
- Notice your feet on the floor, notice the sensations of your feet touching the floor. The weight and pressure, vibration, heat.
- Notice your legs against the chair, pressure, pulsing, heaviness, lightness.
- Notice your back against the chair, supporting you.
- Bring your attention into your stomach area. If your stomach is tense or tight, let it soften. Take a breath.
- Notice your hands. Are your hands tense or tight? If you feel any tension, let go and allow them to soften.
- Notice your arms. Feel any sensation in your arms. Allow your shoulders to soften and your arms to relax.
- Notice your neck and throat. Try to allow them be soft. See if you can invite a sense of relaxation in.
- Try to soften your jaw. Do your best to allow your face and facial muscles to be soft.
- Then notice your whole body present. Be aware of your whole body and the sensation of relaxation. Allow yourself to go deeper, deeper still. Rest quietly for a few minutes and feel the relaxation.
- Take a breath. Slowly open up the eyes, without focusing on anything in particular. When you feel ready, you can return to your normal gaze.
Practice body scan meditation any time you want to release tension and feel relaxed. It’s great after you’ve been sitting at the computer for hours or just before you go to sleep at night.
The more you practice this technique, the more control you have over the relaxation response. You’ll be able to access it quicker and go deeper on command.
The effects of this are far reaching in work, life and in sport.