Bodyscan meditation: get back in touch with your body

The connection between body and mind

If you often experience negative thoughts and restlessness in your mind, chances are it's not just emotionally affecting you. Symptoms of stress almost always manifest themselves physically. For example, stress and anxiety can affect the way you sit, how you breathe, the quality of your sleep and how your digestion works.

Taking your health seriously means taking good care of your emotional and physical well-being. A body scan meditation can play an important role in reducing tension in the body and improving your emotional well-being.

In a body scan meditation, the focus is on the body. This form of meditation is based on the idea that many physical complaints have an emotional cause. You cannot separate your body and mind - both are interdependent.

What is a body scan meditation?

The body scan is a mindfulness meditation exercise in which you scan your body for pain, tension or anything unusual. The body scan comes from the tradition of Buddhist Vipassana meditation.

Vipassana means "seeing as it is," and is one of the oldest meditation techniques in the Buddhist tradition. During a body scan, you observe the sensations in your body - without being overwhelmed by them. This can help you more easily pinpoint where you are in physical or emotional pain, so you can improve the well-being of your body and mind.

What are the benefits of a body scan meditation?

Bodyscan meditation is an effective way to reduce stress, anxiety and pain. By focusing on the sensations in your body, you learn to accept and observe these feelings - without being overwhelmed by them. This creates more peace in your mind and a relaxed body. Some of the benefits of body scan meditation are:

• Less stress and anxiety: Because you focus your attention on the body instead of your thoughts, your mind can calm down. As a result, the tension in your body decreases, reducing stress and anxiety.
• Less pain: by focusing your attention on the sensations in your body, you learn to accept and better cope with your pain.
• Improved sleep: a body scan calms you physically and mentally. This allows you to fall asleep more easily at night.
• Stronger immune system: stress is a drain on the immune system. Because a body scan meditation reduces stress, the immune system can function better.
• Improved concentration: during a body scan meditation, you focus your attention on different body parts. This trains your concentration.

What happens during a body scan meditation?

The name actually gives it away a bit: you can think of a body scan as a mental x-ray that slowly passes over your body.

You can do a body scan meditation yourself, or you can opt for a guided session. In the Meditation Moments app, you will find several guided body scan meditations that you can do at any time of the day. The sessions in the app last from 5 to 25 minutes.

This is what you can expect during a body scan meditation:

• Comfort. Sit or lie down in a comfortable position. Have a blanket handy in case you get cold. It may also be nice to put a pillow under your knees.
• Attention. Close your eyes and focus your attention on your breathing. Just as you would during a traditional meditation session. Observe the sensation of your inhale and exhale.
• Contact with your body. Make contact with different parts of your body. It does not matter where you start here. Move your attention to your right foot, right leg, right hand and the top of your head. Breathe slowly toward these areas of your body. Do this with each body part.
• Feeling. Be aware of what you feel in your body. Are there any body parts that feel tense or painful? Give those spots extra attention by breathing slowly toward them.
• Acknowledge. If you are experiencing pain, it is important to acknowledge this pain. Try to simply observe the pain: don't wish it were different. Observe your pain and then let it go.
• Breathing. Focus on your breathing and visualize the pain easing with each breath.
• Release. When the pain has eased, turn your attention to the next body part. Do this exercise for each body part - the order does not matter.
• Observe. There's a good chance your mind will wander. And that's totally human. Observe your thoughts, but don't get caught up in them. See your thoughts as clouds passing by. Then return your attention to the body scan.
• Visualization. When you have passed each body part with your attention, it is time for visualization. Pass your awareness along your body and feel every cell in your body being filled with golden light.
• Connection. Keep breathing in and out slowly and feel the connection with your body.
• Come back into the moment. Open your eyes, move your hands and feet and look around you. Bring your attention back into the here and now.

For Beginners

You may be wondering if anyone can do a body scan meditation, when is the best time and how often you need to do such a session before you notice improvement. We offer some tips for beginners.

Practice regularly

Although a body scan meditation can bring instant relief, this is not true in all cases. It may take some time before you notice a positive change. Therefore, don't stop right away if you still don't notice an improvement after a session, but make it a daily habit.

For example, start your morning by doing a body scan. In the Meditation Moments app you will find a morning bodyscan that you can do at the beginning of the day to get in touch with your body.

Developing a habit is easier if you link the new habit to something you're already doing. Try doing a short body scan for a few minutes before breakfast or while waiting for your filter coffee. You can do a body scan meditation lying down, sitting and even standing.

It doesn't have to be perfect

There is no "right" or "wrong" when it comes to meditation. If it feels right for you, then it's right. So find out which way of body scan meditation works for you and where and when you enjoy doing such a session.

Don't blame yourself if thoughts distract you during a meditation session. This is perfectly normal. Don't criticize yourself and treat yourself with self-compassion. Bring your attention back to the body scan when you are ready.

Release expectations

You probably have an image in your mind of what a body scan meditation should look like. Still, we encourage you to let go of all your expectations.

When you focus on what you think is right, you miss all of your body's signals. Let go of all your expectations and be open to whatever your body has to tell you in that moment.

Try a short bodyscan meditation

Want to reconnect your body and mind? Try a short guided bodyscan from the Meditation Moments app and feel the connection with your body. You can download the sessions from the app so you can do them anytime, anywhere.