This blog post was written by Erin Malan, Meditation Guru at Nivati. You can see more of their content on the Nivat platform and on the Nivati blog. If you want to learn more about Nivati, click here.

Does the idea of sitting still and trying not to think intimidate you? Are you thrown off by the concept of meditation and mindfulness? You are not alone! As a meditation teacher, I hear the following types of statements from beginner students often: 

“I just cannot get my thoughts to turn off.” 

“I will never be able to meditate because I get distracted too easily.” 

“Sitting and doing nothing sounds awful.”

The good news is that there are several ways to practice meditation and finding the right fit for you can be the key to building a beneficial–even life-changing–mindfulness practice. A body scan can be a great place to start. 

What is a body scan?

Let’s define mindfulness first.

Simply put, mindfulness is focusing your attention on the present moment. A focal point or anchor (something happening in the present moment) is needed to practice mindfulness. 

A body scan utilizes your physical sensations as the anchor for presence. You practice bringing your attention to specific areas of your body, taking notice of sensations and feelings without judgment. Body scans can be done with the guidance of a live teacher (my favorite), a recording, or a video. Or they can be done on your own. 

Why a body scan?

There are two big reasons why I love body scans:

1. Accessibility

Body scan meditations are a nice starting point for mindfulness practice and can serve as a gateway to other modes of meditation. Body scans are typically done in a lying down position which provides physical ease and comfort. Also, during the scan, you will explore sensations in your body, which usually keep your interest more easily than other mindfulness anchors. 

2. The Mind-Body Connection

“Mind affects body – body affects mind! It’s a two-way process.” – Dr. David R. Hamilton

To realize and establish a mind-body connection is so important to wellbeing! Body scans are a great way to develop and strengthen this connection. Numerous studies show that mindfulness practices, including body scans, can lead people to live healthier, happier lives.

Body Scan Meditation Benefits

1. Reduce Stress and Anxiety

One indicator of stress and anxiety is physical tension, which body scans can help relieve. When you tune into your body during practice, you may notice that you hold tension in certain areas (most commonly shoulders and hips) and then be guided to release that tension. Your new awareness can also lead you to other practices that relieve tension, like yoga stretches. Body scans create beneficial feedback loops.

Additionally, the “stress hormone” cortisol can be lowered through regular body scan practice, which is a big plus as high levels of cortisol have negative impacts on both physical and mental health.

2. Improve Cognition and Focus

Body scan meditations, among other mindfulness practices, have been shown to help improve concentration, attention span, and focus.

3. Enhance Relaxation and Sleep

When I feel extra frazzled, I do a body scan. It is like turning on a relaxation switch. One reason it works so well is that part of the practice is deep breathing, which promotes the regulation of the sympathetic nervous system. 

I also use them on nights when it is difficult to fall asleep. Studies show that practices like body scans can help you attain better sleep quality.

4. Relieve Chronic Pain

Body scans can help with chronic pain as well; this is due to the mind-body connection they promote. Renowned doctor and author, Jeffrey Rediger, says: “The link between our minds and bodies holds a well of potential when it comes to radical healing — even mainstream medicine accepts that our stress levels and thought patterns, for example, can impact our physical health.”

Now that you know why body scans are amazing let’s talk about how to do one.

How do I do a body scan meditation?

Find a place where you can feel at ease and a time where you can get at least a few uninterrupted minutes to yourself. Depending on your circumstances and time constraints, your body scan can last for as little as two minutes or as long as twenty. 

Decide on a comfortable position. You can lie down on your back or take a seat. In either position, work toward aligning your spine and creating symmetry in your body. For example, you don’t want to be hunched over, and if you have one knee bent, make sure your other knee is bent too.

Keep in mind that you are practicing mindfulness. Don’t beat yourself up if your mind wanders (it is going to happen). The important thing is that you try to bring your attention back to your bodily sensations or breath when it wanders. Each and every time you refocus on your anchor, in the present moment, it is a small victory!

After you’ve found a comfortable position, close your eyes or come to a soft gaze. Take a few deep breaths and notice how the breath moves in and out of your body. 

Beginning with your head and face, bring attention to any physical sensations that are present. Try to notice if you have tension in your forehead or jaw. Breath into the tension, soften, and release.

Move your attention down to your neck and shoulders, scanning for any sensations. Notice is the sensations that are present without judgment. Relax tension in this area of the body. Feel free to move a little bit to promote relaxation. Maybe shrug your shoulders or gently turn your head from side to side.

Now bring your attention to your upper back and chest, then down into your belly. Take a few deep breaths here and soften.

Notice your upper arms, your elbows, your forearms and finally, your hands. Move your fingers a little bit if you’d like. Notice how your body feels and release any tension.

Now move your attention and breath into your lower back, hips, and pelvis. You can gently rock side to side to help soften any tension there.

Bring your focus into your thighs, your knees, your lower legs, ankles, and finally into your feet. Take a deep breath. Perhaps you want to scrunch up your toes and then release. These types of movements can help relax tension in other parts of the body as well.

Turn your attention back to your breath for a few moments. Deep breath in–notice how the air travels down into your belly. Deep breath out and soften.

Take a few more breaths into your entire being. Notice how you feel. Does your body want a stretch, or rest? Honor what it is telling you and respond appropriately. 

How can I integrate body scans into my routine?

What time of your day has the most space and need for rejuvenation? Maybe it’s when you normally crave a cup of coffee. My favorite times for mindfulness practice are first thing in the morning, and late afternoon (when I really need a pick-me-up to make it through). Remember that body scans are wonderful at helping you relax and prepare for a restful night’s sleep too.

If you only have five minutes for a body scan–and want some verbal guidance–try this YouTube video. And this podcast episode is a good option if you have 15 minutes to spare. 

Feel confident that taking the time to care for your mind and body will help you show up better for the people and tasks in your life.

Related: Breathing Exercises for Workplace Stress Relief

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