When you’re feeling stressed out, you may carry tension in your neck, shoulders, and back; you may breathe more shallowly or have other physical symptoms of emotional stress. Many times, people aren’t even aware that they are carrying stress in their bodies. You may feel physical discomfort but not realize that it is connected to your thoughts. Body scan meditation is a helpful practice you can do daily, or even several times throughout the day, to get in touch with what you’re feeling and why, and to learn to release the tension in your mind and body alike. Here’s how to try your own body scan meditation.
Get comfortable
Start by getting into a comfortable position where you can fully relax your body. You may lie down or sit comfortably, whatever feels best to you. (Body scan meditation can help you get to sleep, too.) You might focus on breathing more slowly, through your abdomen rather than your chest, letting your belly inflate and deflate like a balloon with each breath.
Notice where the tension is
Bring your awareness to your body. Begin with your head and notice any stress or tension here. Work your way slowly down your body, taking note of any tension in your neck, shoulders, back, hands, legs, or anywhere else. If you have more than a few minutes, you can even start with your head and check in with every single body part you encounter – scalp, forehead, ears, cheeks, lips, chin, etc.
Focus on the tense areas
Now that you are aware of the tension in your body and where it is, focus on each spot individually, intentionally relaxing these muscles and even massaging the area if you’d like. Move on to the next area when you feel ready. Breathe into the areas you notice, letting the energy and loving kindness help your muscles relax and your emotions settle.
Try an abbreviated exercise anytime
Anytime you feel stressed but don’t have enough time to complete the entire body scan meditation, you can do an abbreviated version and enjoy similar benefits. Simply sit where you are and notice any area in your body that may be holding tension, rather than moving from head to toe and focusing on each area. Take a minute to focus on your areas of stress, perhaps briefly massaging the spot and breathing into it to achieve a more relaxed state. With practice, this exercise can become easier and almost automatic, helping you feel calmer and more relaxed every day.
