Tara Brach, a clinical psychologist and meditation teacher, guides a quick body scan meditation, about 12 minutes long. It is a practice for connecting with the body.
In this body scan meditation, Tara Brach reminds us that one of the direct openings to true presence becomes known to us as we heighten our awareness of the body. In this body scan, we are encouraged to open up compassionately and non-judgmentally to anything and everything that exists within us. Whether our experience is of tightness, contraction, tingling, pulsating, or flow, everything can be accepted as we release the mind and practice true mindfulness.
The Flow of Energy in the Body
The body is in constant flow; no matter how firmly rooted it may feel, it is always shifting. As we begin to tune into this dynamic, energetic presence within us, we may become better able to accept the present state of things, and to see that everything that moves through us is impermanent. Opening ourselves up to the true nature of the energetic body through a quick body scan meditation is a practice suited to both beginners and more experienced practitioners.
Guiding a Body Scan
Whether we are self-guiding a body scan meditation or are leading others through this practice, a quick body scan is a simple way to center our attention and quiet the mind. When guiding a body scan for oneself or for others, we can use the breath as a complementary tool to relax the body. With each inhalation, we can imagine life’s dynamic force entering the body and bringing vitality, and with each exhalation, we can imagine tension in the body being released into the surrounding space. If we are interested in facilitating this type of work as teachers, we can strengthen our knowledge and skills in relation to leading mindfulness meditations through a mindfulness teacher training course.
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