Body scan meditation
This is a technique where practitioners focus on each part of their body, resulting in a deep sense of relaxation, enhanced body awareness, and stress relief.
Conduct a Body Scan Meditation Session
Find a comfortable position. Begin by finding a comfortable position, either sitting or lying down. Make sure your spine is straight and your body is relaxed. You may want to use a cushion or blanket for support.
Close your eyes. Gently close your eyes and take a few deep breaths, inhaling through your nose and exhaling through your mouth. Allow your body to relax and your mind to become still.
Focus on your breath. Bring your attention to your breath, noticing the sensation of air moving in and out of your body. Observe the rise and fall of your chest and abdomen as you inhale and exhale.
Begin the body scan. Start at the top of your head. Slowly move your awareness down your body, focusing on each body part as you go. Take your time and be patient with yourself.
Acknowledge each body part. As you move your awareness through your body, acknowledge each body part without judgment or expectation. Simply observe any sensations or feelings that arise, and allow them to pass without getting caught up in them.
Work your way down. Continue moving your awareness down your body, paying attention to your forehead, eyes, cheeks, jaw, neck, shoulders, arms, hands, chest, stomach, hips, thighs, knees, shins, ankles, feet, and toes.
Bring your awareness back to your breath. Once you have scanned your entire body, bring your awareness back to your breath, noticing the sensation of air moving in and out of your body. Take a few deep breaths, inhaling through your nose and exhaling through your mouth.
Slowly open your eyes. When you are ready, gently open your eyes and take a moment to notice how you feel. You may feel more relaxed, centered, and aware of your body.