Posts Tagged ‘Body Scan’

Mindfulness Practice: Body Awareness (or Body) Scan

August 4, 2013

The following guidance is taken from the Afterword written by Dr. Susan Bauer-Wu of A Mindful Nation by Tim Ryan, which is a book that the healthymemory blog highly recommends.

“ Here is a wonderful practice, that helps to ground you and tune you into your body, experiencing as it is right now. You may do this practice sitting in a chair or on the floor, lying down, or standing.

  • Allow yourself to settle into a comfortable position in which you feel supported and relaxed, yet will not lead you to fall asleep.

  • You may close your eyes or keep them slightly open with a soft gaze, not focusing on anything in particular.

  • Rest for a few moments in awareness of the natural rhythm of your breathing.

  • Once your body and mind are settled, bring awareness to your body as a whole. Be aware of your body resting and being supported by the chair, mattress, or floor.

  • Bring awareness to different parts of your body. You may choose to focus on one particular area of the body or scan your body in a sequence like this one: toes, feet (sole, heel, top of foot), through the legs, pelvis, abdomen, lower back, upper back, chest, shoulders, arms down to fingers, shoulders, neck, different parts of the face and head.

  • For each part of the body, linger for a few moments and notice the different sensations, their quality, intensity, and constancy.

  • The moment you notice that your mind has wandered, return your attention to the part of the body you last remember.