A body scan is a simple and effective mindfulness technique that can be done at any time throughout the day. It involves bringing your attention to different parts of your body, noticing any sensations or tension, and then using your breath to release any stress or discomfort you may be feeling.
Here are a few steps to preform a body scan:
- Find a comfortable position: Sit upright in a chair or lie down on the ground in a comfortable position. Make sure that you are in a place where you won’t be disturbed.
- Close your eyes: Closing your eyes can help to reduce distractions and focus your attention on your body.
- Breathe naturally: Begin by breathing naturally, just noticing the sensation of your breath moving in and out of your body.
- Slow your breathing: After a few breaths, start to slow down your breathing. Take longer, deeper breaths, inhaling through your nose and exhaling through your mouth.
- Ground yourself: Bring your attention to your feet on the ground or other body parts contacting the ground. Just feel the contact grounding you to the earth.
- Let your breath take over: Allow your breath to be what it is. Don’t try to force it or change it. Just observe it.
- Notice areas of tension: Take this a little further by noticing areas that feel tense, blocked, or stuck. You can work upwards or downwards, from the center outward, or from the outside inward.
- Use your breath to release tension: Use your breath to imagine releasing tension as you slowly exhale. Visualize the tension leaving your body with each breath.
- Work through the body: Move through each part of your body, bringing your attention to any areas of tension and using your breath to release it.
- Release anything associated with tension: You can also use this technique to release anything in your life that is associated with tension or feeling stuck. Bring your attention to the emotion or thought and then use your breath to release it.
- Hold awareness: Pause and hold this awareness so that you can return to regular awareness and draw on the skill without having to go into a meditative state throughout the course of your day.
- Practice regularly: You can use this technique as a form of mindfulness and to help relax your central nervous system. Your daily body scan doesn’t have to be elaborate practice. Mindfulness can be simple so start small! Practice helps to improve the strength of your ability to gain more awareness of your body. When used regularly, this body scan practice can also help as a pain management strategy.
If you are experiencing pain, tension, or tightness, please contact us at Rebalance Physical Therapy! Our clinicians can help you begin a body-mindfulness practice, as well as apply manual therapies and corrective exercises to help you manage aches and pains. A body scan is just one of the many tools you can use to promote healing and well-being in your life.
