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Body Scan - Why and How to Practice It

Zen Breaks
Body Scan - Why and How to Practice It
By Zen Breaks • Issue #52 • View online
ZEN BREAKS 52 - Listen to your body

“Don’t take your health for granted. Don’t take your body for granted. Do something today that communicates to your body that you desire to care for it. Tomorrow is not promised.” - Jada Pinkett Smith
136. Body Scan to Relax and Connect
Body Scan meditation can help us not only to relax the body but also to improve the connection between our mind and our body.
In everyday life, we spend more and more time disconnected from our bodies. We think of one thing while the body does another.
This form of meditation can help to rescue that connection, it makes us more aware of our feelings and emotions and helps us to see the body as a friend that also needs our attention and that will return this attention with well-being.
I leave you the invitation to try or revisit this type of meditation.
I confess that I practiced it much more assiduously than I do now. This reminder of the importance and benefits of this practice is also a wake-up call to myself.
If you want to use the support of a video to practice, here are 3 suggestions that I particularly like.
12 Minute Body Scan Meditation | Pause, Breathe, and Focus
12 Minute Body Scan Meditation | Pause, Breathe, and Focus
10 Minute Guided Body Scan Meditation from The Meditation Coach
10 Minute Guided Body Scan Meditation from The Meditation Coach
Befriending Panic — Body Scan Meditation with Yongey Mingyur Rinpoche
Befriending Panic — Body Scan Meditation with Yongey Mingyur Rinpoche
How to do it by yourself
After some practice, we will be able to do it without any support resources. In addition, as we can practice it in a longer or shorter way, we can always take advantage of the few free minutes we have in our daily lives to practice it.
Better muscle relaxation, greater body awareness, and greater awareness of our emotional states are some of the benefits most often referred to by practitioners.
How to start practicing Body Scan:
- Sit in a comfortable position, keep your spine straight and elongated;
- Take some deeper, slower inhalations and exhalations;
- Then keep your breathing normal;
- Close your eyes, if you feel comfortable with that.
- Focus your attention on the toes, feel each toe and the sensations that are present in that area of ​​the body;
- Then go up slowly - shifting your attention - through the various parts of the body, until you reach the head.
- Observe what you feel in each part of the body, with delicacy and curiosity allowing yourself to relax the areas where you feel tension;
- After you finish the scan, take a few slower, deeper breaths, open your eyes slowly and notice how you feel.
- Thank yourself for dedicating these moments of attention to your body.
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