The body scan is an exercise in mindfulness. You direct your attention to each part of your body one after the other and notice feelings and emerging thoughts without judging them. This puts you in a meditative state. You can either do the exercise in isolation or integrate it into a meditation sequence.
A body scan can help you to better perceive your body's sensations and signals and promote calm and serenity. It is ideal for taking a break during a stressful day at work or as a sleep aid in the evening.
Before you start the body scan, you should create a calm and relaxed atmosphere.
- So make yourself comfortable, wear comfortable clothes and use a yoga mat and perhaps blankets and pillows. If you want, you can play quiet meditation music in the background.
- It is best to do the exercise lying on your back. If you have no other option, you can also do it sitting down. In both cases, make sure you adopt a relaxed position.
- When you are lying down, place your arms loosely next to your torso. Your legs are hip-width apart and your feet point outwards.
- Slowly close your eyes.
- To get in the mood for the body scan, you can now take a few deep breaths and breathe out slowly. Breathe into your stomach and notice how your stomach rises when you breathe in and falls when you breathe out.
