what is it?
Body scan meditation is a mindfulness practice that can help you become more aware of your body and its sensations. It's also a simple way to bring your attention to the present moment, which can be helpful for people who have trouble focusing or feeling calm.
In this type of meditation, you focus on one area of your body at a time--starting with the toes or feet and moving up through each part until you reach the top of your head--and notice how it feels when you breathe in and out. You can do this exercise lying down or sitting up straight with good posture; either position works well for this practice!
how to do it
To do a body scan meditation, you'll need to get into a comfortable position. You can sit on a chair or your bed, but you might want to lie down if it feels more relaxing.
Next, close your eyes and take three deep breaths. As you inhale through the nose, imagine that each breath is bringing in air from outside of yourself--as if there were an invisible tube connecting your nostrils with the outside world (this will help focus on breathing). Then exhale slowly through pursed lips as if blowing out candles on a birthday cake.*
Now put one hand over each eye as though they were sunglasses; keep them closed like this throughout the exercise.* Next let go of all thoughts about what has happened today, who did what and where etc., just focus on being present in this moment right now!* Now start scanning through various parts of your body starting at head down through feet one at a time looking for any tension or tightness which may exist here.* When done return back up again until reaching face area again then repeat process until complete.*
why do it
Body scan meditation is a form of mindfulness. Mindfulness is a technique for staying focused on the present moment, and it can be used to help you become more aware of your body and how it feels. It also helps you to feel calmer and more relaxed.
The body scan meditation involves lying down with your eyes closed while paying attention to each part of your body in turn, starting from the bottom up (feet) or top down (head). You may find that some areas feel tense or uncomfortable; if so, try not to focus too much on this sensation but rather move onto another area instead.
Learn how to do a body scan meditation and you can feel calmer, more relaxed and more aware of the way your body feels.
The body scan meditation is a simple way to increase awareness of your body and reduce stress. You can do it in bed, sitting or lying down with your eyes open or closed. It's also possible to focus on one part of your body at a time or go through the whole thing from head to toe.
Here are some tips for doing a body scan:
- Focus on the sensations in each area of your body as you move through it. Notice how they feel--whether they're warm or cold, tingly or numb (or somewhere in between). Does this feeling change when you breathe into it? How does breathing affect the sensation? * If any thoughts come up while doing this exercise--for example, "I'm hungry"--let them go by bringing attention back to where it was before those thoughts arose; then return again later on if necessary when there's more space available for thought processing within this practice session itself
If you're looking for a way to relax and feel more connected with your body, then this meditation technique can help.