Mindfulness Practices series - Practice #6 - How am I feeling? A simple body scan exercise
How are you?
No… Really??? How are you?
How often we throw these words at each other without much thought (or desire to know the answer).
“How are ya Joe?” asks Kevin (who gives about zero craps how Joe is actually)
“Oh I can’t complain” answers Kevin (who has anxiety over his upcoming presentation, anger leftover from a fight with his son, and a bad case of heartburn to boot!)
But how are you REALLY?
We walk around tuned out from our internal experiences. We protect our secret selves so much that sometimes we lose touch. When someone asks how you are, you might reply “good” automatically without even pausing to check with yourself. “AM I good?” “What does good feel like?”
A body scan is a simple exercise to help connect you to yourself. For those of us wishing to increase our sense of presence and our ability to be mindful, a body scan is a perfect tool.
“What is a body scan? It sounds like something I have to do at the airport..”
A body scan is a simple and effective way to practice mindfulness.
It consists of taking a few minutes to pay attention to how you are feeling.
The purpose of a body scan is to tune into your physical body and notice what you are sensing - without judging those sensations.
The goal of this practice is to tune your brain into your current experience, in this moment - thus building your capacity for mindfulness.
Benefits of body scan practice
Enhances your ability to be present
Increases your tolerance to unpleasant sensations (such as pain or discomfort)
Soothes and relaxes your nervous system
Trains your mindfulness muscles
Helps you check in with yourself
How to practice a body scan
Have a seat or lay down on the floor or your bed.
Close your eyes.
Start to bring your attention to your breath. Notice where your breath enters and exits your body. (Click here for more information on breath awareness - ADD LINK TO BREATH MINDFULNESS BLOG)
Shift your attention to your feet. What is making contact with your feet? Socks? The floor beneath you? What sensations do you notice in your feet? Tingling? Pain? Heaviness?
Remember that any sensations you feel are fine. Whether the sensations are pleasant or unpleasant doesn’t matter. Simply note what you feel and move on.
Shift your attention to the calves, ask yourself the above questions. Move on to your knees, thighs, low back.. Etc.. Move your way through your body all the way up to your head.
Try not to rush this exercise. Take as long as you need to notice the sensations your body is experiencing.
When first practicing body scans it can be helpful to use a guided practice through a free meditation app like Headspace or Insight Timer.
When you have finished scanning your body, take a few deep breaths, open your eyes and move into the rest of your day with a deeper awareness.
You may wish to spend a few minutes with a journal, writing down anything that came up for you.
The next time someone asks “How are you?”, smile to yourself. You are many things. All of the ways you feel are important. Your body sends you messages all day long. Tune in. Learn. Grow.
Check back here at the Loom for more exercises and activities to aid in your personal growth and development. Let’s get mindful together!
Written by Maeby Lopez, LMHC: Professional Organizer and Wellness Advocate
コメント