When
was the last time you gave your body a break? And we're not talking about
sleep. Take ten minutes and try the body scan practice.
When
was the last time you noticed how your body was feeling?
Not just when you have
a headache or you’re tired or you have heartburn after that spicy taco you ate
for lunch. But just noticing how your body is feeling right now, while you’re
sitting or standing or lying down. How about noticing how your body feels while
you’re sitting in an important meeting or walking down the street or playing
with your children?
In
our busy, high-stress, low-touch lives, it’s easy to operate detached from our
own bodies. They too easily become vessels we feed, water, and rest so they can
continue to cart around our brains. We don’t pay attention to the information
our bodies are sending us or the effect that forces such as stress are
having—until real health problems set in.
Let’s
take a small and simple step in the direction of paying our body the attention
it is due. Consider spending just a few minutes—every day, if you can—to notice
your own physicality. Not to judge your body or worry about it or push it
harder at the gym, but to be in
it.
Here’s
an easy body-scan practice to try.
It will tune you in to your body and anchor
you to where you are right now. It will heighten your senses and help you
achieve greater levels of relaxation. You can do it sitting in a chair or on
the floor, lying down, or standing.
Time:
10–20 minutes
1.
Settle into a comfortable position, so you feel supported and relaxed.
2.
Close your eyes if you wish or leave them open with a soft gaze, not focusing
on anything in particular.
3.
Rest for a few moments, paying attention to the natural rhythm of your
breathing.
4.
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.
5.
Begin to focus your attention on different parts of your body. You can
spotlight one particular area or go through a sequence like this: toes, feet
(sole, heel, top of foot), through the legs, pelvis, abdomen, lower back, upper
back, chest shoulders, arms down to the fingers, shoulders, neck, different
parts of the face, and head.
6.
For each part of the body, linger for a few moments and notice the different
sensations as you focus.
7.
The moment you notice that your mind has wandered, return your attention to the
part of the body you last remember.
If
you fall asleep during this body-scan practice, that’s okay.
When you realize
you’ve been nodding off, take a deep breath to help you reawaken and perhaps
reposition your body (which will also help wake it up). When you’re ready,
return your attention to the part of the body you last remember focusing on.
Article source mindfulness.org
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