The body scan is an exercise from the field of Mindfulness. You direct your attention to each part of your body one after the other, noticing feelings and emerging thoughts without judging them. This puts you into a meditative state. You can perform this exercise either in isolation or integrate it into a meditation sequence.
A body scan can help you better perceive your body's sensations and signals, promoting calm and serenity. It's a great way to take a break during a stressful workday, for example, or to help you fall asleep in the evening.
Before you begin the body scan, you should ensure a calm and relaxed atmosphere.
- So make yourself comfortable, wear comfortable clothing, and use a yoga mat, perhaps blankets and pillows. If you like, you can play some calming meditation music in the background.
- It's best to perform this exercise lying on your back. If you can't do it any other way, you can also do it sitting down. In both cases, make sure you adopt a relaxed posture.
- While lying down, place your arms loosely at your sides. Your legs should be hip-width apart, with your feet pointing outward.
- Slowly close your eyes.
- To get ready for the body scan, take a few deep breaths and exhale slowly. Breathe into your belly and notice how your stomach rises as you inhale and falls as you exhale.
