What exactly is a body scan, and how do I do it?
A body scan is exactly what it sounds like: a mindfulness practice that involves tuning into each part of your body, one by one. That might look like lying down and focusing on the top of your head, noticing sensations like tension or tingling. Then, you'll move on to your forehead, eyes, ears, jaw, etc. until you've gone through your whole body. As you scan each part of your meat suit, the goal is not to judge your bodily functions or sensations. The point is to stay focused on how you physically feel so you can maybe (hopefully) get out of your head a little.
This process can help you focus on the present moment, says licensed clinical psychologist Nina Polyné, PsyD. That can be hugely beneficial for calming a racing mind. That's great for someone dealing with anxiety, overwhelm, stress, or worry (so like every single one of us), Dr. Polyné explains.
The same goes if you're feeling down, sad, or depressed. "Most people who have anxiety are focused on the future; with depression, you may be focused on shame or guilt from the past," Dr. Polyné says. Because a body scan means honing in on how different parts of your body feel now, you can get out of your head and into the present moment—which is often helpful for a racing brain that can't stop, won't stop. When you're grounded and focused on this moment, it's easier to figure out the next steps, she adds.
There are lots of versions of this mindfulness practice out there. For example, progressive muscle relaxation (PMR), where you tense and release each muscle group one at a time, can also help you hone in on your physical body and the present moment. But you don't have to flex to get the mindfulness benefits of a body scan. Any exercise that requires you to shift your focus from one area to the next as you breathe mindfully can soothe racing thoughts, Dr. Polyné explains. So if it's easier or less stressful for you to focus on watching leaves float by on a stream, for instance, then go with that!
Here, Dr. Polyné explains exactly how to do a body scan the next time you need to find some calm in the chaos.
1. Find a safe space.
You may be wondering where to do this type of exercise. And that's a fair question. While you can get into it pretty much anywhere, a space that feels relaxing, safe, and comfortable is ideal—especially if you want to close your eyes.
If you're better with your eyes open, that's cool! You can do this exercise at work or another public space by focusing on an object in the room with a soft, relaxed gaze, says Dr. Polyné.
2. Focus on your breath first.
OK, you'll get to scanning your bod in a sec. But, for maximum chill, it's very helpful to start this process by zooming in on your breath, explains Dr. Polyné.
The gist: Slowly breathe in through your nose and out through your mouth. Take as many breaths as you need to get into a calm, regular rhythm. From there, you may start to feel more centered and present.
Keep in mind: distractions can and will happen. As you get settled, it's common for your brain to space out, says Dr. Polyné. When that happens, just remind yourself that it's normal (because it is) and let those thoughts pass without judgment. Circle back to your breath and try to make it your main focus.
Keep reading for 4 more tips to help you master the body scan meditation.
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