Physique Scan: Mindfulness of the Physique

Some time again, I wrote a submit on mindfulness of the physique, centering the apply on breath consciousness. Within the Theravada custom, breath consciousness is the place to begin, the inspiration of starting to stabilize the thoughts. Breath consciousness provides us a steady course of on which to relaxation the thoughts. In fact, that doesn’t imply that the thoughts received’t wander away into its personal worries, reminiscences and reveries whilst we intend to stabilize our minds on the respiratory course of. However it’s within the technique of regularly recognizing that the thoughts has wandered off, and redirecting it again to the breath, that we start to domesticate a brand new behavior of thoughts. In in the present day’s submit, I’d like to ask you to play with increasing consciousness into the remainder of the physique, using a physique scan.

How Does a Physique Scan Work?

Physique scans are foundational in Mindfulness-Based mostly Stress Discount (MBSR) and Goenka-style Vipassana meditation. Shifting consciousness systematically by way of the physique is integral to Yoga Nidra apply. I’m certain there are different methodologies that use a type of physique scanning as a option to stabilize consciousness as nicely. Practising a physique scan can assist us join with the physique internally, and as an entire.

In physique scan apply, we systematically transfer consciousness by way of the physique. This may embody deliberately enjoyable areas as we acknowledge them. It may be merely visiting these areas with out a explicit agenda.

In some types of the apply, we begin with the ft and transfer up the physique. In others, we begin with the pinnacle and work our means all the way down to the ft. It’s merely a matter of choice. Within the apply I’ll introduce beneath, I begin with the pinnacle. That’s as a result of, no less than for me, visiting the anatomy of the pinnacle appears to have a softening impact on every thing beneath.

Breath Consciousness vs. Open Consciousness

Since breath consciousness is normally the place mindfulness apply begins, we might are inclined to suppose that it’s an “elementary” apply, and that open consciousness of the physique as an entire is extra “superior.” Joseph Goldstein addressed this at an Perception Meditation retreat I attended a number of years in the past. When requested which type of physique mindfulness apply was preferable—breath consciousness or open consciousness—he paused for a second, after which mentioned “no matter works.”

Which apply you select on a given day is dependent upon the state of your physique/thoughts. In case your thoughts appears scattered and unfocused—aka “monkey thoughts”—breath consciousness can assist you stabilize it. For those who’re working towards breath consciousness and discover that your physique and thoughts are feeling tense and caught, you would possibly need to invite the remainder of your physique into consciousness. The apply that’s greatest for you on a given day would be the one which permits you to be most conscious.

There’s Greater than One Option to Follow a Physique Scan

Earlier than I recommend the apply beneath, I need to reiterate that this isn’t the one option to apply a physique scan. That is merely what I’ve used that has appeared to work with my mindfulness college students. The apply beneath makes an attempt to tune us into a few of our inside anatomy, in addition to common classes resembling arms, legs, torso, and so on.

You would possibly need to file a voice memo in your telephone so that you simply don’t have to take a look at the textual content. Or, when you’re like me, and listening to your individual recorded voice is distracting, you’ll be able to have a buddy file the physique scan as a substitute.

Head-to-Toe Physique Scan

You possibly can apply this physique scan sitting on a Meditation Cushion, mendacity down or in Tadasana (Mountain Pose). For those who’re feeling drained, sitting or standing might aid you keep extra alert. For those who’re feeling tense or harassed, mendacity down would possibly work greatest.

Right here’s methods to apply. Bear in mind which you can deliberately chill out these areas, or just concentrate on the sensations you’re feeling as you contact into them:

• Concentrate on your facial muscle tissue and scalp.
• Your cranium
• Your mind contained in the cranium
• Eyes
• Cheeks
• Interior ears
• Outer ears
• Jaw
• Higher palate
• Higher row of tooth
• Interior cheeks
• Decrease row of tooth
• Throat
• Tops of the shoulders
• Higher arms
• Forearms
• Arms
• Fingers
• Ribcage
• Muscular tissues between and across the ribs
• Contents of the ribcage: coronary heart and lungs
• The diaphragm: Really feel the diaphragmatic motion because the muscle flattens downward on the inhalation, making room for the lungs to develop, and urgent on the belly organs, inflicting the stomach to develop. Then as you exhale, really feel the diaphragm doming upward to assist push air out of your lungs, permitting the belly organs to settle again into place. (You possibly can apply this consciousness for a number of breaths when you like.)
• Belly muscle tissue
• Low again
• Pelvis
• Belly organs
• Perineum
• Thighs
• Knees
• Toes
• Toes

Be happy to reverse the method and make your means again up, from the ft to the pinnacle, or proceed to the following instruction.

Open Consciousness of the Physique

When you’ve completed your physique scan, you’ll be able to settle again and invite your complete physique into consciousness. Right here, you’ll be able to merely really feel all of the sensations arising—sensations of contact, temperature, rigidity, hardness, softness, pulsing, vibration—no matter is arising. If a selected sensation turns into predominant, you’ll be able to relaxation your consideration there, feeling its course of. Does it intensify after which wane? Does it come and go? If nothing specifically feels predominant, relaxation your consciousness in the entire physique, feeling the breath arising inside this bigger body.

As Joseph mentioned, there’s no hierarchy between breath consciousness and open consciousness. Use your individual meditation apply as a information to which apply works higher for you at a given second.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started instructing in 1986. Charlotte is the creator of Conscious Yoga, Conscious Life: A Information for On a regular basis Follow and Yoga for Meditators, each printed by Rodmell Press. Her third guide is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and people sextet Purple Rock Rondo, whose DVD received two Emmy awards in 2010.