How to Meditate on the Body: Two Techniques
In many meditations, the breath is used as a primary anchor for our awareness. This natural life force that flows into and out of the body is a perfect place to rest our attention – and to come back to anytime the mind wanders.
However, the physical body itself is another place we can anchor our attention during meditation. From body scan guided meditations to simple awareness of the visceral sensations we experience, there are numerous ways to meditate on the body. Here are two simple practices that many others build on.
Awareness of Visceral Sensations
The worksheet above describes body meditation as the practice of noting the most predominant sensations within the body. It was developed by Dan Emmons, who describes it in his book Life Force. In contrast to a traditional body scan guided meditation, awareness of what is present does not have to follow any particular form. In other words, you do not need to move in a single direction. You might simply note what is present and, when that sensation fades, shift your open awareness to the next felt sensation that arises. The worksheet suggests setting aside an hour or so in a place away from distractions, though shorter sessions are fine too. Because this practice can bring unpleasant or painful sensations into awareness, go gently, and feel free to pause or stop whenever you need to.
Body Scan Meditation
Another common body awareness practice is the standard body scan meditation. This practice invites us to draw our attention from either the toes or the crown to the opposite end of our body. As we scan the body in this way, we can note what is present and/or we can consciously invite relaxation into that area. Where there is tension that cannot be released, we might send that area of our being some love and tenderness. We can practice this sort of meditation on our own or use a body scan guided meditation to support our practice.
For additional resources to deepen body awareness, check out:
