Physique Scan: Mindfulness of the Physique

Some time again, I wrote a publish on mindfulness of the physique, centering the observe on breath consciousness. Within the Theravada custom, breath consciousness is the start line, the inspiration of starting to stabilize the thoughts. Breath consciousness offers us a steady course of on which to relaxation the thoughts. After all, that doesn’t imply that the thoughts gained’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 means of frequently 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 immediately’s publish, 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 observe. I’m positive there are different methodologies that use a type of physique scanning as a solution to stabilize consciousness as effectively. Practising a physique scan will help us join with the physique internally, and as an entire.

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

In some types of the observe, we begin with the ft and transfer up the physique. In others, we begin with the pinnacle and work our approach all the way down to the ft. It’s merely a matter of desire. Within the observe I’ll introduce under, I begin with the pinnacle. That’s as a result of, at the very least for me, visiting the anatomy of the pinnacle appears to have a softening impact on all the things under.

Breath Consciousness vs. Open Consciousness

Since breath consciousness is often the place mindfulness observe begins, we could are inclined to assume that it’s an “elementary” observe, 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 couple of years in the past. When requested which type of physique mindfulness observe was preferable—breath consciousness or open consciousness—he paused for a second, after which mentioned “no matter works.”

Which observe 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 will help you stabilize it. In case you’re training breath consciousness and discover that your physique and thoughts are feeling tense and caught, you may wish to invite the remainder of your physique into consciousness. The observe that’s finest for you on a given day would be the one which means that you can be most aware.

There’s Greater than One Strategy to Observe a Physique Scan

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

You may wish to file a voice memo in your telephone so that you simply don’t have to have a look at the textual content. Or, should you’re like me, and listening to your personal recorded voice is distracting, you may have a pal file the physique scan as a substitute.

Head-to-Toe Physique Scan

You possibly can observe this physique scan sitting on a Meditation Cushion, mendacity down or in Tadasana (Mountain Pose). In case you’re feeling drained, sitting or standing could assist you to keep extra alert. In case you’re feeling tense or confused, mendacity down may work finest.

Right here’s easy methods to observe. Bear in mind which you could deliberately calm down these areas, or just pay attention to the sensations you’re feeling as you contact into them:

• Pay attention to your facial muscular tissues and scalp.
• Your cranium
• Your mind contained in the cranium
• Eyes
• Cheeks
• Internal ears
• Outer ears
• Jaw
• Higher palate
• Higher row of enamel
• Internal cheeks
• Decrease row of enamel
• Throat
• Tops of the shoulders
• Higher arms
• Forearms
• Arms
• Fingers
• Ribcage
• Muscle tissue 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 broaden, and urgent on the stomach organs, inflicting the stomach to broaden. Then as you exhale, really feel the diaphragm doming upward to assist push air out of your lungs, permitting the stomach organs to settle again into place. (You possibly can observe this consciousness for a number of breaths should you like.)
• Stomach muscular tissues
• Low again
• Pelvis
• Stomach organs
• Perineum
• Thighs
• Knees
• Ft
• Toes

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

Open Consciousness of the Physique

When you’ve completed your physique scan, you may settle again and invite the complete physique into consciousness. Right here, you may merely really feel all of the sensations arising—sensations of contact, temperature, rigidity, hardness, softness, pulsing, vibration—no matter is arising. If a specific sensation turns into predominant, you may relaxation your consideration there, feeling its course of. Does it intensify after which wane? Does it come and go? If nothing particularly 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 personal meditation observe as a information to which observe 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 Aware Yoga, Aware Life: A Information for On a regular basis Observe and Yoga for Meditators, each printed by Rodmell Press. Her third ebook 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 Crimson Rock Rondo, whose DVD gained two Emmy awards in 2010.