Welcome back! If you are still following my mindfulness posts, that means you’ve been quite serious about mindfulness and possibly willing to try more. If so, great, because you’ve already mastered some of the basics. If you’ve liked and practiced the exercises in previous posts, congratulations, you’ve practiced mindfulness for 7 consecutive days already! Way to go!
Today's post will talk about the Body Scan, which is one of the "classics" in Mindfulness exercises.
The Body Scan
In the Body Scan exercise you feel for ‘sensations’ in different parts of your body. When you do the scan, some of the sensations you may feel include tingling, numbness, lightness, heaviness, warmth and throbbing.
What you want to do, is start off with a comfortable position, and set yourself 5-10 mins to practice this exercise. You can sit comfortably in a chair, or on the floor on a cushion, arms and hands dangling down from each side of your body, or simply lie down. I like to practice this exercise lying down.
Then, slow your breathing, 6-2-8.
Now, start to gather your focus onto your toes and start to become aware of your toes. Chances are you’ve probably never really noticed them before, but take a few seconds to really try and feel any sensations that are present there.
Did you feel anything? For me it’s often a tingling sensation. If you didn’t feel anything, that’s ok. As long as your awareness was on your toes, feeling nothing is also a sensation. It is still Mindfulness as you are observing what is happening in the present moment.
You can do more than sense your toes!
To do a full Body Scan, you can move your awareness through different parts of your body ranging from feet to fingertips to shoulders to your head.
Sensing parts of body like this is one of the best ways to instantly bring yourself back to the present moment.