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Today, in this bonus episode, we are going to practice a mindful body scan. (Do this practice while not driving). This activity will help you bring your awareness inward. Usually, our attention jumps around between the mind and the external world, so we want to start to bring it inward. The body scan is also one of the simplest and most effective techniques to prepare the mind and body for meditation. While many people find the body scan relaxing, relaxation is not the primary goal. The goal is to train the mind to be more open and aware of sensory experiences—and ultimately, more accepting. With time and practice, the body scan will build your ability to focus and be fully present in your life.

To practice a body scan, we are simply observing the sensations and feelings of the body. We focus our attention at the different parts of the body and the sensations associated with that part of the body.  As a result, we allow the body to relax as we focus. We often develop adverse relationships with our bodies and mindfulness can be used to bring back appreciation and gratitude for the body.

The Benefits of the Body Scan Practice:

•Enhances your ability to bring your full attention to real-time experiences happening in the present moment—helpful when emotions or thoughts are heightened.

•Trains to explore and be with pleasant and unpleasant sensations, learning to notice what happens when we stick with the practice and feel what’s going on in the body without trying to fix or change anything.

Steps of Body Scan

• Step 1: Sit or lie down with a straight spine and take a couple of deep breaths to relax. You can also lie down if you need to but its best to keep the spine erect so you don’t fall asleep.
• Step 2: Bring your attention to the feet. Notice any sensations you can feel there. Here are some things you might feel: pressure, tingling, hot, cold, vibrating, touching (ground etc.). Notice what you feel without judging. Just witness.
• Step 3: Consciously relax the feet, then move up to the next body part (ankles)
• Step 4: Repeat moving up to each different body part (ankles, shins, knees, thighs, hips, stomach etc. all the way up to the crown of the head)
• Step 5: Feel the whole body as an energy field and enjoy the feeling of being in your relaxed body.

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