Have you ever heard about body scan meditation?
You’ve undoubtedly heard about the advantages of meditation by this time. However, with so many different styles of meditation to select from, it can be difficult to begin.
Enter the body scan meditation, a contemplative technique in which you scan your body consciously for sensations of discomfort, stress, or anything out of the norm.
Increasing your awareness of physiological sensations can help you feel more connected to your physical self and develop a better understanding of the probable reasons for unpleasant sentiments.
This information can make it simpler to fix what’s wrong, resulting in enhanced body and mental wellbeing.
Why You Should Also Try Body Scan Meditation?
Experts have discovered evidence that suggests the body scan meditation can boost physical and emotional wellbeing in a variety of ways, including:
- Improved sleep
- Anxiety and stress relief
- Greater self-awareness
- Increased self-compassion
- Reduced pain
- Reduced cravings while quitting smoking
Here are some of the most extensively explored advantages.
For Better Sleep
According to a 2019 study, body scan meditation may help minimize the impact of some types of sleep disorders and enhance sleep quality.
A regular body scan meditation immediately before bedtime, according to the American Academy of Pediatrics, might be very beneficial in alleviating insomnia.
What is it about meditation that makes it so useful for sleep problems?
When people are concerned or upset, it is difficult for them to sleep well. A regular meditative practice can frequently relieve discomfort that is keeping you awake since it can help you relax, let go of disturbing ideas, and feel calmer overall.
For Relieving Stress and Anxiety
Body scan meditation has been shown in studies to be a potentially beneficial approach to ease anxiety and tension.
According to 2013 research, mindfulness meditation has the ability to lessen general anxiety symptoms. Mindfulness-based stress reduction activities, according to experts, may have a favorable influence on the ability to handle stress.
A 2014 meta-analysis of 47 clinical studies provided evidence for mindfulness meditation as a useful method for dealing with anxiety and stress.
For Curing Pain
If you’ve ever been in a lot of pain, you’ve undoubtedly had problems thinking about anything else. This is the reality for many people who live with chronic pain on a daily basis. This sort of discomfort, understandably, may have a considerable negative influence on your life.
Meditation does not always alleviate pain. However, the benefits of body scan meditation, such as heightened awareness of your body and emotional condition, might help you modify your perspective on the pain. Pain knowledge and acceptance can lead to a more positive mindset.
According to a 2017 assessment of 13 research, mindfulness meditation can help lessen the symptoms of chronic pain, such as sadness or lower quality of life.
These advantages may have a longer-lasting impact than typical chronic pain treatment.
Body scan meditation, according to Jon Kabat-Zinn, a meditation instructor and stress specialist, is the most beneficial sort of meditation for pain.
How To Get Started With Body Scan Meditation?
A body scan meditation is analogous to a mental X-ray that slowly goes throughout your body.
Here’s how you can give it a shot:
- Make yourself at home: Begin by being at ease. Lay down or sit in a posture that allows you to effortlessly stretch your limbs.
- Focus: Close your eyes and concentrate on your breathing. As you inhale and exhale, notice how your breath fills and exits your lungs.
- Decide where to begin: Begin anywhere you like – with your left hand, left foot, right hand, right foot, or the top of your head. Concentrate on that location while continuing to breathe gently and deeply.
- Pay close attention: Bring your attention to any feelings that are out of the usual, such as pain, tension, or discomfort.
- Slow down: Spend 20 seconds to one minute monitoring these sensations.
- Acknowledgment: Recognize and sit with any emotions that arise as a result of your pain and suffering. Accept them without reservation. For example, if you’re upset and furious, don’t pass judgment on yourself. Take note of them and let them go.
- Breathe: Continue to breathe, envisioning the pain and tightness dissipating with each inhalation.
- Release: Slowly shift your mental concentration away from that specific portion of your body and onto your next point of emphasis. Some people find it useful to visualize releasing one body part while breathing out and going on to the next while breathing in.
- Continue your journey: Continuing the exercise in any way makes sense to you, whether from top to bottom or up to one side and down the other.
- Take note of straying thoughts: As you continue to scan your body, take notice of when your mind begin to wander. Don’t be concerned; this will most likely happen more than time. You haven’t failed, and you can easily refocus your thoughts. Simply bring your awareness back to where you left off scanning.
- Breathe and visualize: Allow your awareness to go around your body once you’ve finished scanning different portions of your body. Consider this to be liquid filling a mold. Continue breathing and exhaling softly for many seconds while you sit with this awareness of your entire body.
- Please return: Slowly let go of your concentration and return your attention to your surroundings.
Make It A Daily Habit
You may notice an instant improvement. However, the body scan meditation may appear to have no impact at all. It may also heighten your perception of discomfort, making it appear worse.
This may put you off meditating totally, but give it a few more tries to see if things improve.
Many people do not appreciate or notice any advantages from meditation the first few times they attempt it. Even if you don’t enjoy meditating, experts say it’s important to practice it on a regular basis.
Consistent body scan meditation can result in favorable brain changes such as:
- Improved focus
- Increased compassion and other positive emotions
- Greater ability to cope with unwanted emotions
You might think of meditation as a mental workout if that helps. Maybe you don’t want to break a sweat all the time, especially if you’ve had a bad day. But, once you get started, your workout should grow simpler, right?
You could even feel very good once you complete exercising, and sticking to an exercise plan typically makes it simpler over time.
Some More Valuable Tips For Beginner
If a body scan meditation or other sorts of meditation doesn’t appear to help you the first time, don’t give up. The body scan meditation might take some time to become acclimated to, which is entirely natural.
Here are a few pointers to remember:
Don’t Be Concern Towards Perfection
When it comes to meditation, there is no single “correct” method. Finally, the ideal style of body scan meditation is the one that works for you.
Many individuals find it most beneficial to meditate at the same time and in the same area every day. This will help you create the habit, but don’t be too concerned if you have to cut it short at times.
It is preferable to meditate for 15 minutes, or even 5 minutes, than not to meditate at all.
You’ll most likely become sidetracked, which is OK. Everybody does it. Instead of punishing yourself, urge yourself to keep trying.
You Can Easily Meditate Anywhere
Although it may be more convenient to meditate at home, you can do it anywhere:
- Are you tired or stressed at work? Take a 5-minute pause to scan your physique.
- Are you having a bad day on your way home? A loving-kindness begins meditation can help you practice acceptance and compassion.
If you have trouble sitting with your legs crossed in a classic contemplative stance, consider laying down, standing up, or even meditating outside.
Avoid Starting Meditation With Specific Goals
You’re probably doing meditation for a purpose. You could desire to minimize stress, increase your relaxation skills, or sleep better.
However, if you go in with certain goals in mind, you may get so preoccupied with achieving them that you lose sight of the feelings in your body. If you begin to believe that meditation isn’t working for you, you may find yourself more anxious than when you started.
It’s better to start with a clear aim in mind: knowing more about what your body has to say.
The Bottom Line
Meditation is becoming increasingly popular as a helpful wellness activity, and many experts promote it as a means of dealing with difficult emotions.
Mindfulness meditation can occasionally aggravate sadness or anxiety, but body scan meditation poses less danger. Before proceeding, consult with a therapist if you are experiencing dark, unpleasant thoughts or feelings.