Connect Mind and Body With Body Scan Meditation

A body scan meditation is a mindfulness meditation where you become more aware of your bodily sensations.

If you’re like me, busy days and long to-do lists keep you trapped in your thoughts. You try to power through with caffeine so you can get all of the difficult mental tasks done on time. You’re constantly monitoring your schedule or your messages to make sure you don’t miss anything.

When you think about it, your brain’s job is not to make you happy or comfortable; it’s to protect you from danger—your brain doesn’t automatically calm you down.

When it’s time to slow down and prepare for sleep, your brain is still vigilant. In other words, your mind . . .

. . . . runs through to-do lists so you’re prepared for tomorrow
. . . reviews conversations you had that didn’t go quite right
. . . worries in advance about what can go wrong tomorrow

Thanks for looking out for me, Mind! Maybe save it for an actual emergency?

When it comes to slowing down, a body scan meditation is one way to prepare for sleep without over-the-counter medications or a pile of supplements.

The long list of proven body scan benefits includes stress relief, improved sleep, and reduced pain. It’s simple and easy-to-do. Sound good?

First of all, it takes intention to sit quietly long enough to become aware of your bodily sensations. Generally, most of us live in a state of doing, where we move quickly from one task to another. Or we immerse ourselves in the flow of distractions.

No one is exempt from these fast-paced digital habits.

For example, to use myself as an example, this morning I started scrolling on Pinterest with the intention to find botanical art to inspire my next painting.

By the time I finished, I was checking out plant-based recipes and making a shopping list. After this hour of “research” my shoulders felt stiff, my foot was asleep, and I felt amped up about my to-do’s. Yet I had nothing tangible to point to other than a few pins, making me feel agitated about the time I wasted.

While this isn’t a life-or-death situation, it’s an example of how distractions can pull you off topic. Jumping from one thing to another online can make you feel disconnected from your body.

As a consequence of being disconnected from our physical bodies, we medicate, stimulate, or otherwise stick metaphorical duct tape on physical discomfort when it arises.

While it can take practice to feel the benefits, the more you pay attention to the sensations in your body, the more likely you’ll make choices that are better for your well-being.

To break the flow of distraction, sit quietly for a few moments and ask yourself:

❓What does it feel like to be in your body right now?
❓What is your emotional state right now? Are you feeling any emotional changes at the moment?
❓Are you hungry or are you full, or somewhere in between? What does hunger (or fullness) feel like?

Rather than rushing past the messages your body sends to you, make space to explore these feelings.

Bringing awareness to the sensations in your body adds depth to your awareness practice, helping you along the path to a natural and sustainable peace.

When we quiet our minds for even a moment, we make it possible to sense the feeling of life energy in our bodies (Tolle, 2004). Being able to detect the feeling of life in your body can help you connect with your physical body.

When beginning this practice, you may not be able to detect a sense of aliveness or life-force in your body at all. But that’s ok! This exercise is not about labeling. Simply looking inside yourself, focusing attention on the sensations you feel is enough.

As you practice, you may start to notice “something”. You might start to question or label the sensation. Let this and other thoughts go. The answer is not important. Simply look, listen, and feel for the time being.

Begin just sitting for a moment with your entire attention on the sensations in your body.

Pause.

What do you feel now? If you’re struggling to feel the sensations within your body, ask yourself:

1. How do I know, with eyes closed, that my arm is still there? What does it feel like?

2. How do I know, without seeing it, that my leg is still there?

Once you’ve oriented yourself, take a few minutes to place your attention on different points of the body, starting with the top of the head, traveling down and up both arms; down the torso; down and up both legs; and then, slowly back up to the head through different points in the torso.

Continue to sit for as long as you want, bringing awareness to the sensations in your body.

For a complete script, download the PDF here.

Building on the previous practice, you can increase the depth of your awareness throughout the day. How? By tapping into your senses: seeing, hearing, feeling, smelling, and tasting.

• Throughout the day, pause to pay attention to something in your environment, letting each of your senses notice things.
• Look at all the details of the tree outside your window.
• Listen for the sounds of the wind, kids playing, or cars driving.
• See if you can feel the sensation of your shirt on your back or your lips pressing together.
• Try to identify the different scents that come from your meals and try to taste each flavor for a few bites.

It takes minimal effort. All you need is a minute at a time to make full use of your senses several times during the day.

Whether you are looking for walking meditation, object meditation, or other ways
to bring mindfulness into your day, you’ll find it in the blog.