Mindfulness: The Body Scan

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Body Scan

The Body Scan is a mindfulness practice that involves focusing your attention on different parts of your body, one at a time, in a systematic way. This involves systematically scanning the body from head to toe, paying attention to any sensations or feelings that arise. This practice can help you to become more aware of your physical sensations, reduce tension and stress, and promote relaxation.

To begin the Body Scan, find a comfortable place to lie down on your back with your arms by your sides and your legs uncrossed. You may wish to place a cushion or rolled-up towel under your knees to support your lower back. Close your eyes and take a few deep breaths to relax your body and mind.

Start by bringing your attention to your toes. Notice any sensations you feel in your toes, such as warmth or coolness, tingling, or pressure. Allow yourself to fully experience these sensations without judging them or trying to change them in any way. After a few seconds, move your attention to the soles of your feet, then to the tops of your feet, and slowly work your way up through your body, paying attention to each part in turn.

As you move through your body, notice any areas of tension or discomfort. Imagine sending your breath to these areas and releasing any tightness or stiffness. Allow your breath to be slow and deep, filling your lungs and then releasing it slowly.

Continue scanning your body, moving up through your ankles, calves, knees, thighs, hips, pelvis, lower back, abdomen, chest, upper back, shoulders, arms, hands, fingers, neck, face, and finally the top of your head.

After you have scanned your entire body, take a few deep breaths and notice how you feel. You may feel more relaxed, less tense, and more present in your body.

One of the foremost authorities in this field is Dr. Jon Kabat-Zinn. Jon Kabat-Zinn is Professor of Medicine Emeritus and creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. Dr. Kabat-Zinn has many books and videos on the practice of Mindfulness, and I invite you to explore this guided body scan meditation.

The Body Scan can be practiced for as little as five minutes or as long as an hour. It can be done at any time of day, but is particularly helpful before going to bed to promote relaxation and better sleep. With practice, the Body Scan can become a regular part of your mindfulness routine, helping you to become more present and grounded in your body and mind.

Cosmically Yours,
Foxy Magick