Body scanning is the perfect mindfulness practice to help you become aware of the mind-body connection. Watch the video below for a short intro to the practice and then keep reading to learn more.
The practice of body scanning is a GR8 way to relieve physical tension and ease your mind at the same time. We often carry the weight of the day around with us. Our back muscles tense up. Our necks get stiff. We get headaches.
Much of this tension is related to what’s going on in our minds. Body scanning allows us to acknowledge the areas that are affected by our subconscious and let go of the stress.
How to Use the Mindfulness Practice
Body scanning is simple to learn. It doesn’t take a very long time, and you can do it right at home, or anywhere else you feel peaceful and undisturbed.
Follow the step-by-step guide below to get started on your first body scan mindfulness practice.
- Sit or lay in a quiet and comfortable position.
- Bring your focus to your breath and allow your mind to settle.
- Start at the very top of your head and acknowledge any sensation you feel.
- Hold your focus on the area for several seconds, and then move down your body.
- Focus on your forehead, each ear, your nose, your lips, your jaw.
- Continue moving down your body, noticing each part, and acknowledging the sensations you feel.
- As you notice the sensations, if you feel any tension, release it and let go.
- Once you reach your toes, bring your focus back to your breath.
- Slowly allow yourself to bring your attention back to your surroundings.
The mindfulness practice can be completed in under fifteen minutes, and in the end, you’ll notice that you feel a sense of calm, peace, and reduced tension.
Integrate body scanning into your daily routine as a stress-reduction technique.