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What is Body Scan Meditation and How Can I Practice it?

One of the foundational mindfulness practices is the body scan meditation. This practice is one of increasing our attention to the physical body – without judgment and with both curiosity and care. A traditional body scan guided meditation takes us from head to toe (or in the reverse direction) and invites us to simply be aware of whatever is present in each part of our being. It is a simple practice that can help us to reconnect with the body and sink into a deeper state of peace and tranquility.

How to Do a Basic Body Scan Meditation

There are a few different ways we can practice this mindfulness technique. If we are new to the practice and want to guide ourselves through it on our own, we can use a body scan meditation script. This will outline for us each of the areas we can bring our attention to and what to do when we are there.

Alternatively, we can use a body scan guided meditation that will allow us to close our eyes and really sink into the practice. We will listen to instructions as to where to place our attention and what to do with it once we’ve arrived there. If we have experience with this practice already, we can do a self-guided journey through the body.

Benefits of the Body Scan Meditation

Once we’ve answered the questions, ‘What is body scan meditation?’ and ‘How can I practice it?’, we might find ourselves asking:

What are its benefits?
Why should I practice it?

Body scan meditation offers a variety of benefits, including but not limited to:

  • Increased sense of self-awareness
  • Reduced stress and anxiety
  • Decreased experience of pain
  • Improved sleep quality
  • Greater sense of self-control

The more you practice, the greater the benefits will be. If you are new to this practice, move through this worksheet and then consider some of the other body scan resources that are available to you:

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