The body scan is an exercise from the field of... Mindfulness. In this exercise, you focus your attention on each part of your body in turn, noticing feelings and emerging thoughts without judgment. This brings you into a meditative state. You can perform this exercise on its own 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 therefore well-suited, for example, as a break during a stressful workday or as an aid to falling asleep in the evening.
Before you begin the body scan, you should ensure a calm and relaxed atmosphere.
- So make yourself comfortable, put on comfortable clothes, and use a yoga mat and perhaps some blankets and cushions. If you like, you can play some calming meditation music in the background.
- The exercise is best performed lying on your back. If that's not possible, you can also do it sitting down. In either case, make sure you maintain a relaxed posture.
- When you are lying down, rest your arms loosely beside your torso. Your legs are hip-width apart and your feet point outwards.
- Slowly close your eyes.
- To prepare for the body scan, take a few deep breaths and exhale slowly. Breathe into your abdomen and notice how your belly rises as you inhale and falls as you exhale.
