Body scan mediation is an easy way to start practicing mindfulness. Mentally scanning the whole body, like an x-ray, can improve a person’s emotional state and their ability to be in the moment.
WHAT IS BODY SCAN MEDITATION?
Body scanning meditation is one of the most effective ways to practice mindfulness. The purpose of this practice is to connect the mind with the physical body. Although relaxation is not the primary goal, most practitioners feel calmer during and after meditation.
Different variations of body scan meditation have been around for centuries. This is a form of mindfulness meditation that focuses on the sensations of the body rather than the breath. Jon Kabat-Zinn’s 8-week MBSR (mindfulness-based stress reduction) program uses this practice to treat long-term illness and chronic pain. According to Kabat-Zinn, practicing this meditation for 20 to 45 minutes three to six days a week for four weeks yields many benefits.
WHY PRACTICE BODY SCAN MEDITATION?
By focusing your attention on your body and analyzing it from head to toe, you can improve your physical and mental condition. It can also help you deal with stress, pain and anxiety. Stress reduction expert Jon Kabat-Zinn recommends the Body Scan mindfulness exercise as the most effective meditation for pain.
Research suggests meditation has profound effects on pain management. A randomized trial published in the Journal of Behavioral Medicine found that adults with chronic pain can use Body Scan meditation as a convenient and accessible treatment. After just one session, all 55 participants saw a reduction in their physical symptoms.
HEALTH BENEFITS OF BODY SCANNER
Body scanning has many mental and physical benefits. Here are some of the most important benefits you can expect from regular practice:
Pain management : According to Harvard Health, performing a 45-minute daily body scanning exercise has significant benefits for people who suffer from chronic pain. Even if you feel like this exercise is boring or does not seem to help you, it will. The exercise is not aimed at completely relieving discomfort, but rather at familiarizing you with your pain so that you can learn to cope with it.
Better sleep: using the body scanner helps improve the quality of your sleep. Several peer-reviewed studies show that this meditation technique is an effective way to help people fall asleep faster, including patients with chronic insomnia. Adequate rest is crucial for everyone’s health and well-being.
Stress relief: body scan techniques can help you relieve physical tension. They can also heighten awareness of the connections between mind and body. According to Harvard Health, you can successfully reduce stress and tension by noticing and analyzing stress accumulations in the body and improving your body awareness.
Improves overall well-being: The practice of body awareness meditation can help people improve their mental well-being. It can also relieve symptoms of anxiety and depression. One study examined the effectiveness of body scanning among healthcare providers who frequently suffer from burnout. The results showed that mindfulness-based stress reduction significantly improved burnout levels and mental health status in a number of healthcare providers.
Other helpful benefits you may receive include: Reduction in overall discomfort, Increased body awareness, Improved cardiovascular health, Reduction in inflammation, Better regulated emotions.
I use the body scan in part of active meditation to help body and mind to relax. It helps to create deeper connection with our soul. Check my programs for more information.
