Body Scan
Another way of focusing on the sensations of the body, getting to know our body. Stress and tension accumulate in our bodies. With body scan we begin to become aware of where in our bodies we’re holding tension, where there is tightness, contraction—we learn to “listen” to our bodies. With this awareness we then have the opportunity to rest, heal and restore our bodies.
In this method of body scan we suspend our thoughts, judgments and criticisms about our bodies. In this practice we use the breath to help focus on the body. We bring our awareness to parts of the body, focusing on relaxing and on sending appreciation, gratitude and care to the parts of our body. We come into harmony with our bodies. When you think about it, this is the only body we have. It’s the body we are given to act in the world. Why would we want to be critical, judgmental, in disharmony with this body that is us? Wouldn’t it be better, make more sense, to be kind and gentle with our body, see ourselves as the good caretaker of our body?
Body scan Meditation
Begin by in getting into a comfortable position lying down, using blankets if helpful for support or warmth.
Lie down comfortably with your back on the floor. Close your eyes.
Allow your arms to rest gently on either side of your body and let your legs relax, turning outwards. As you breathe in and out, become aware of your whole body lying down. Feel all the areas of your body that are touching the floor or bed you are lying on: your heels, the backs of your legs, your buttocks, your back, the backs of your hands and arms, the back of your head. With each out-breath, feel yourself sinking deeper and deeper into the floor, letting go of tension, letting go of worries, not holding on to anything. As you breathe in, feel your abdomen rising; as you breathe out, feel your abdomen falling. For several breaths, just notice the rise and fall of your abdomen.
Now, as you breathe in, become aware of your two feet. As you breathe out, allow your two feet to relax. Breathing in, send your love to your feet; breathing out, smile to your feet. As you breathe in and out, know how wonderful it is to have two feet that allow you to walk, run, play sports, dance, drive, and do so many other activities throughout the day. Send your gratitude to your two feet for always being there for you wherever you need them.
Breathing in, become aware of your right and left legs. Breathing out, allow all the cells in your legs to relax. Breathing in, smile to your legs; breathing out, send them your gratitude. Appreciate whatever degree of strength and health is there in your legs. As you breathe in and out, send them your tenderness and care. Allow them to rest, sinking gently into the floor. Release any tension you may be holding in your legs.
Breathing in, become aware of your two hands lying on the floor. Breathing out, completely relax all the muscles in your two hands, releasing any tension you may be holding in them. As you breathe in, appreciate how wonderful it is to have two hands. As you breathe out, send a smile of love to your two hands. Breathe in and out and be in touch with all the things your two hands allow you to do: cook, write, drive, hold someone’s hand, hold a baby, wash your own body, draw, play a musical instrument, type, build and fix things, pet an animal, hold a cup of tea. So many things are available to you because of your two hands. Just enjoy the fact that you have two hands, and allow all the cells in your hands to really rest.
Breathing in, become aware of your two arms. Breathing out, let your arms fully relax. As you breathe in, send your love to your arms; as you breathe out, smile to them. Take the time to appreciate your arms and whatever strength and health are there in them. Send them your gratitude for allowing you to hug someone, to swing on a swing, to help and serve others, to work — cleaning the house, mowing the lawn, doing so many things throughout the day. Breathing in and out, allow your two arms to let go and rest completely on the floor. Feel the tension leaving your arms.
Breathing in, become aware of your shoulders. Breathing out, allow any tension in your shoulders to flow out into the floor. Breathing in and out, be aware that you may have allowed a lot of tension and stress to accumulate in your shoulders. With each exhalation, allow the tension to leave your shoulders, and feel them relaxing more and more deeply. Send them your tenderness and care, knowing that you do not want to put too much strain on them, you want to live in a way that will allow them to be relaxed and at ease.
Breathing in, become aware of your heart. Breathing out, allow your heart to rest. As you breathe in and out, get in touch with how wonderful it is to have a heart still beating in your chest. Your heart allows your life to be possible, and it is always there for you, every minute of every day. It never takes a break. Your heart has been beating since you were a 4-week old fetus in your mother’s womb. It is a marvelous organ that allows you to do everything you do throughout the day. Breathe in with deep gratitude to your heart. Breathe out and commit to live in a way that will help your heart to function well. With each exhalation, feel your heart relaxing more and more. Allow each cell in your heart to smile with ease and joy.
Breathing in, become aware of your stomach and intestines. Breathing out, allow your stomach and intestines to relax. Breathing in and out, know how essential these organs are to your health. Give them the chance to rest deeply. Each day they digest and assimilate the food you eat, giving you energy and strength. They need you to take the time to recognize and appreciate them. As you breathe in, feel your stomach and intestines relaxing and releasing all tension. As you breathe out, enjoy the fact that you have a stomach and intestines.
Breathing in, become aware of your eyes. Breathing out, allow your eyes and the muscles around your eyes to relax. Allow your eyes to rest and sink back into your head. As you breathe in and out, know how precious your two eyes are. They allow you to look into the eyes of someone you love, to see a beautiful sunset, to read and write, to move around with ease, to see a bird flying in the sky, to watch a movie — so many things are possible because of your two eyes. Take the time to appreciate the miraculous gift of sight, and allow your eyes to rest deeply. You can gently raise your eyebrows to help release any tension you may be holding around your eyes. Here you can continue to relax other areas of your body, using the same pattern as above.
Now, if there is a place in your body that is sick or in pain, take this time to become aware of it and send it your love. Breathing in, allow this area to rest; breathing out, smile to it with great tenderness and affection. Be aware that there are other parts of your body that are still strong and healthy. Allow these strong parts of your body to send their strength and energy to the weak or sick area. Feel the support, energy, and love of the rest of your body penetrating the weak area, soothing and healing it.
Breathe in and affirm your own capacity to heal; breathe out and let go of the worry or fear you may be holding in your body. Breathing in and out, smile with love and confidence to the area of your body that is not well.
Finally, breathing in, become aware of the whole of your body lying down. Breathing out, enjoy the sensation of your whole body lying down, very relaxed and calm. Smile to your whole body as you breathe in, and send your love and compassion to your whole body as you breathe out. Feel all the cells in your whole body smiling joyfully with you. Feel gratitude for all the cells in your whole body. Return to the gentle rise and fall of your abdomen.
To end, slowly stretch and open your eyes. Take your time to get up, mindfully and lightly. Practice to carry the calmness and attentiveness you have generated here into your next activity, and throughout the day.