Did you ever consider trying a body scan meditation or Yoga Nidra?
The Body Scan Meditation is a relaxation technique also called body journey. The Vedic tradition has a similar one and calls it Yoga Nidra.
You wander carefully through your own body with your attention. This exercise lets you get to know your body and its sensations and relax deeply.
In the beginning, it may feel strange to you. But it is a practice that could change your perception of nature and life and even make you fearless.
When was the last time you consciously were aware of your foot or leg? Most likely, only if it hurts. We take our body, our vehicle through life, for granted and only pay attention if something hurts or we get sick. We are more concerned about the outside of the body and how to decorate it and follow fashion.
Have you ever considered your body an incredible miracle that works perfectly even without you paying attention?
You do not make your heart beat, and even breathing works by itself?
It converts the food you eat into your blood and flesh, keeping you growing and staying healthy. It seems even to tolerate junk food for a while. Everything in your body is fine-tuned.
Unfortunately, most people take more care of their car/vehicle than their body/vehicle and do not appreciate it enough.
But with awareness, you can intervene, as you can breathe consciously, and you also can learn to change emotions and the mind.
The body scan meditation will hopefully help to do this.
Body Scan Meditation – Jon Kabat-Zinn
How does the body scan work?
This exercise is mindfulness with your own body. You scan your whole body, feel the individual body regions, and perceive all sensations without evaluating them. With this very conscious directing of your attention, you can become an observer and detach yourself from everything, whether stress, pain, worries, or negative thoughts. You achieve deep relaxation. All you need is a comfortable place to lie down and a few minutes of privacy.
Train your awareness
With the body scan, drawing your attention and mindfulness to yourself is crucial. But our mind is constantly looking for something to occupy itself with. Don’t let it trick you. Notice your thoughts and try to bring your concentration back to your body. With some practice, you will be able to do it.
Build a relationship with your body.
The body scan makes you more sensitive to what is happening inside you. Catch your negative feelings and keep your mind from entering the automatic defense program that is so hard to escape. You consciously acknowledge and accept uncomfortable thoughts or body sensations. Consciously perceiving these feelings will teach you to act independently because you alone can decide how to deal with your feelings and thoughts.
Body scan meditation lets you learn interesting things about your body. If pain, tension, impatience, anger, or boredom arise during practice, notice these sensations very carefully and consciously breathe into the respective area of the body and endure the feelings. And you will see that you have a choice and learn how to deal with stressful situations in everyday life. For example, if someone hurts you, instead of getting angry, you can take a moment to think about how you want to respond. The more often you practice the body scan, the easier you can react calmly to upsetting events.
Cope with uncomfortable feelings.
One of the body scan lessons is to be at peace with uncomfortable feelings. You learn to accept things as they are without building up resistance. The survival program runs continuously in our heads to avoid anything unpleasant and releases stress hormones in the body. In the past, it made sense, but now it does not anymore. Most fears the mind creates are an illusion; in most cases, defense is unnecessary.
The body scan interrupts the automatic stress program and prevents it from starting up completely. We signal to the body that feeling these unpleasant things is okay no need to fight back. Learning to feel your body internally and to perceive sensations without judgment gives you a more profound sense of the connection between body and mind. In this way, you can reduce stress and prevent burnout.
A body scan meditation is a new form taken from Yoga Nidra, which uses Yogic techniques, including experiencing opposites, to deepen relaxation. As you become aware of emotions and see them in a new light. You are exploring consciousness, and you can discover your true self. It is the highest realization. Especially in our time, we need a connection to our true selves and consciousness.
During the practice, you will come to the highest realization. You are not the body and not the mind; you are the observer.
Corinthians 6:19-20: “Do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body.”
I hope you enjoy the body scan meditation and feel the benefit.
If you are new to meditation and want to start, see > How To Start Meditation – A Beginner’s Guide.