The body scan meditation is a great introduction to the habit of meditation. In our modern civilization we spend much of the day in our heads. Which causes us to feel a bit disconnected from our bodies. With the body scan meditation we scan our awareness through our body. Strengthening the bridge between our minds and our bodies and making us feel whole again. In this blog I give you tips on how to get started and some links to body scan meditations that I personally use.
The body scan meditation was my first introduction to meditation years ago. I still remember lying in bed, listening with my headphones to an audio-file with a soothing female voice. The voice was telling me how to to shift my attention to different parts of my body. Starting at my toes and moving up to the top of my head. Verrrry slowly….
Maybe too slow. Because I also remember that the biggest challenge was to stay awake! To be honest: I did not often reach the top of my head. Maybe it was the calming voice. But still: I loved it and have been practicing meditation since that very moment.
I still remember that the beautiful voice belonged to Susie Mantell. And the meditation was called: Your Present: A Half-Hour of Peace – A Guided Imagery Meditation for Physical & Spiritual Wellness. Unfortunately I can’t find it anymore. In fact: I am still looking for a replacement that is just as good as Susies Body Scan.
The Body Scan meditation strengthens the bridge between mind and body
In our modern civilization we spend much of the day in our heads. That causes us to feel a bit disconnected from our bodies. We often feel like we are in one place and our bodies are in another. With the body scan meditation we scan our awareness through our body. Strengthening the bridge between our minds and our bodies. Making us feel whole again.
When I started practicing the body scan I really got to know my body. Literally from head to toe. For example: I never felt the tension in my belly before. And the tension in my face muscles. And my shoulders. I never knew that my feet felt this tingly and warm. The list just goes on…. With the body scan you give each body part attention. How does it feel? And how can you make it relax?
Try these three steps for a perfect body scan meditation:
Find a quiet place
Look for a place where you will not get disturbed. Preferably with a door you can close. Tell people that you can not be disturbed and mute your smartphone for incoming notifications. If possible: dim the light.
Sit down or lie down
I recommend sitting on a chair or on your bed. Because sitting down there is a slightly smaller chance of you falling asleep. Also, when you use a chair: use one without armrests so you are able to rest your arms and hands loosely in your lap. Sit upright and place your feet with the soles flat on the ground. Close your eyes.
Pick a body scan you like before you start
You can find body scan meditations everywhere. On YouTube, Spotify, in meditation apps or online. It is very important that you listen to it before you start. Very often I thought I had picked a nice bodyscan only to find out that the voice or narrative started to irritate me after a while for some reason. I also don’t like music or chimes in my meditation. They get on my nerves. And it is very hard to get into a mediation feeling irritated isn’t it? Also, I recommend you start with a body scan that is not too long. Maybe 10 or 15 minutes.
Some great body scan meditation resources:
Guided Meditation Body Scan for Relaxation by Kiyomi Fae
Healing Light Energy, Full Body Scan Guided Meditation by The Honest Guys
10 minute Body Scan Meditation by Chelsea Pottenger
Guided Meditation by Jill Satterfield
Body Scan for Relaxation by Michelle DuVal
Guided Body Scan for Healing by The Honest Guys