What is body scan meditation?
Body scan meditation (BSM) brings attention to sensations occurring in different parts of the body so to enhance awareness of body sensations, feelings, and emotions.
Interoceptive awareness: the ability to identify, interpret, and respond optimally to internal signals, is suggested to be enhanced by the practice of BSM.
What is the purpose of BSM?
- BSM focuses on developing a greater understanding of the body and mind to improve well-being and positive life outcomes.
- BSM may also assist in understanding the origins of negative or unwanted thoughts and feelings, as well as ways to respond to them.
What are the benefits of BSM?
Regular practice of BSM contributes to emotional and physical well-being, including:
- Improved self-awareness
- Improved self-regulation and emotion regulation
- Improved sleep
- Reduced stress and anxiety
- Reduced blood pressure
- Reduced pain
- Improved cognitive function: attention, working memory and long-term memory, and spatial abilities
How do I start BSM practice ?
BSM practice of 15 minutes is advised in the beginning, with increases of duration over time as suited. BSM can be practiced either lying down or sitting in a comfortable position
What are some BSM tips?
- Close the eyes or have a soft gaze
- Deepen your inhalation and exhalation
- Bring awareness to the body
- Bring attention to any sensations, such as tingling, heat, coolness. Not noticing anything is also fine.
- At the end of your practice, being still for long periods can lead to low blood pressure, so get up slowly to avoid dizziness.
- If your attention wanders, notice this without judgement, then return you focus to your body. Mind wandering is normal, and with regular practice focusing of the mind becomes more automatic.
Should I develop a routine?
- Yes, having a routine, will assist your practice becoming regular.
- Morning practice: setting a time aside to do your practice in the morning can help ensure that it becomes part of the daily routine, also you may get busy or tired at the end of day, so mornings may suit.
- Doing your practice in the same place allows the brain to associate this location with your practice, and assist your focus.
- Ensure you are comfortable in the position you choose, and the temperature is optimum for you. You can use a blanket in winter for example, or a pillow for your head if lying down.
- You may wish to use a timer, particularly in the beginning. If you fall asleep, which sometimes happens, the timer will allow you to return to your day.
Self-compassion: beginning a new practice takes effort, and meditation takes time to train your attention. Give yourself time and space to learn, and please note, that perfection is not the goal.