In every humans life that time comes , when he get frustrated or stressed due to family problems , work lode, and trying to live best and happy life
Those who failed to manage stress or depression, took wrong path and hoping from others for help to cope with his problem,but hardly they get
BODY SCAN MEDITATION is also a best way to cope anxiety from life, although there are many Meditation techniques
But body scan is really easy to practice, before we begin to practice it , let’s understand how much it is beneficial for us
Table of Contents
Benefits of Body scan Meditation
In yoga human body is mapped out by a system of chakra, in addition to the biological body map chakras are the Energy centers, more or less centered along the spin column
Each chakra is connected with a specific physical function as well as emotional , spritual or practical fiction
Example:-
Root chakra is situated at the base of spine where the spine roots drown when seated,Root chakra also called the base or earth chakra
It is associated with adrenaline ( the fight or flight) Harmone, and that why root chakra is related with all the “survival” things
If we identify adrenal with yogic perspective, would suggest considering the health of the root chakra and becoming aware of the basic survival needs of Home, Safety,Security
Body scan meditation for sleep
Yoga nidra ( yogic sleep) is the body scan practice to take body more and more relax state and allowing the mind to drift off to sleep,
While practicing you will keep your mind alert and present , while allowing the body to decompress deeply into an effortless stillness
Alleviation of insomnia
During Meditation you maintain an alert wakefulness however and effective application of body scan meditation is systematically relaxing each part of your body ( releasing tension one body part at a time ) and simply allowing your self to fall asleep
Mind body connection
When you guide your awareness through body, each part of the body joins in the Meditation, it is almost as if each body part has its moment in the spotlight
Your conciousness awareness is directed to one body part at one time , and that’s body parts have its time to speak to you in a subtle way
The practice of meditation is to really listen, to actively witness what each body part is communicating to you
The practice can become very deep for someone interested in learning about the innate wisdom of the body
Self awareness and self regulation
Have you ever meet someone who really don’t know the impact of herself on her environment
May be she is loud at inopportune moment, or may be she is insensitive about that she says to others
A body scan meditation can help you to become more aware of your self and your intrnal process
For instance if you notice that you are becoming frustrated your words are becoming sharper , and the tension in your neck and shoulder is increasing
And you have the opportunity to use your self awareness to breath deeply and calm your self and let go all the things that was happening in your current circumstances rather then acting aggressively
If it was then congratulations you are already doing this systematically
This can help you to make clear and healthier decision that your future self will be more than likely glad you did
Deeper meditation
When it comes to deeper meditation the more we can get the body ” out of the way” the better
Discomfort, distraction in the body can keep the mind preoccupied with the shallows thoughts of the body’s current environment
And when you practice body scanning there is directed communication between your mind and each part of your body
Now you know how much the body scan meditation is helpful for us then question is
What is body scan meditation?
Body scan meditation is also known as sweeping the body, it is the most important fundamental mindfulness meditation technique
The purpose of the body scan is to focus on your every part of the body, from head to toe and explore how each parts feel
Here’s the catch- you notice all the things in your body but you don’t do anything about it, even if it’s uncomfortable you , No squirming or itching or judging your only task is to notice
The practice of body scan meditation is typically done by lying Down in a comfortable position and breathing the awareness and stilling all the body parts
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How to do body scan meditation
Choose a comfortable position to lie down I recommend you to lying down on your back , on a rug or may with a pillow under your head, a pillow under your knees , a light blankent on the top of you
I don’t recommend you doing this in your bed unless you are specifically using it as a tool to help you fall asleep
Choose a quiet place for lying , where you was not disturb eaisly ( if you decide to use timer on your smartphone it is best to put the phone in airplane mode or slient to prevent distraction from incoming alert)
Begin meditation
- Set your time as much you want
- Lie down , take a moment to get your self comfortable , adjusting the pillow and blanket as necessary , allow your eye to gently close
- Bring your awareness to the breath, feeling your lungs expand and contract
- Allow the only moment in the body to be the breath and the heartbeat.
- Notice the different sound and movement in all directions around you
- Now move your awareness to your feet , ankel, shine, claves and your knees all the way to the tips of your toes
- Breath gentle but deeply, IN and OUT through your nose , notice your body parts as you gently release any tensions from that area
- Move your awareness to your Thigh, pelvic bowl, hips, lower back and your belly
- Move your awareness to your Chest, and upper back breath and release any tensions with the exhale
- Move your awareness to your finger tips , fingers, your hand , upper arms take a few breath allowing the arms and hand to rest and decompress under their own weight as you exhale
- Give your self breath here until your shoulder and neck feel open relaxed and soft
- With an exhale , let go of any holding or tensions in your neck and shoulders
- Bring your awareness to your head: your jaw , lips, your cheeks, muscle around your eye and ear, your forehead, your scalp.
- With an exhale release any subtle tensions or pressure held anywhere in the head , give yourself a few breath here until all the area of your head feels open relaxed and soft
- Breath gently but deeply IN and OUT through your nose notice your thoughts as you gently release any tensions in these area
- Hold an open awareness of your entire body , notice when sensation aries and breath through them
Rest in stillness, notice any impulse to fidget or move, but Breath through it, letting go of any tensions and overriding the temptation to adjust or move practice accepting things as they are
Wrap up
When your times goes off, take note of the sensation and thoughts that came up in your meditation
Take a few deep breath and slowely begin to move and stretch your body oftentimes
Take a few breath on that side and lift yourself slowely however you want
What matter is that you give your self time to exist the meditation without a sense of rushing , transitioning mindfully out of meditation help you keep the relaxed state developed during your practice
Thus extending the “shelf life” of the benefits of calmness , clearity and openness
Keep tracking your meditation practice ,if you have time pick up your meditation note book and take note all the sensation
Which you notice in your meditation state, How you feel on that time , consider your meditation as a scientific experiment
Be present with your joumaling as you would be within the meditation practice it self
Some questions you might want to ask your self related to this specific meditation include where you able to pick up on any sensitivities or sensation in the body that you don’t expect
For example:- ” I was surprised to notice that several times throughout the meditation I found my self fidgeting my toes and moving my feet
If you have any confusion about BODY SCAN MEDITATION then know me in the comments