How is body scan mindfulness done?
Body scan mindfulness is a type of meditation that involves bringing your awareness to the sensations of your body. It is a way to connect with your physical self and to become more aware of any areas of tension or discomfort. To do a body scan mindfulness meditation, you will need to find a comfortable position where you will not be disturbed. 1. Sit in a chair or lie down on your back. Close your eyes and take a few deep breaths. 2. Bring your awareness to your feet. Notice the sensations of your feet on the ground. Pay attention to any feelings of warmth, coolness, pressure, or tingling. 3. Now, slowly bring your awareness up your body, one part at a time. Notice the sensations in your legs, hips, stomach, chest, back, arms, neck, and head. 4. If you notice any areas of tension or discomfort, try to relax those areas. You can do this by taking a few deep breaths or by gently tightening and relaxing the muscles in that area. 5. Continue to scan your body, from head to toe, until you reach the top of your head. Then, bring your awareness back to your breath. 6. Do not judge yourself if your mind wanders. Just gently bring it back to your breath or to the sensations of your body. Body scan mindfulness meditation can be done for any length of time, but it is usually done for 10-20 minutes.