![Physique Scan: Mindfulness of the Physique Physique Scan: Mindfulness of the Physique](https://beautyoffitnesss.com/wp-content/uploads/2024/02/Hugger-Mugger-Snowbird-140-1024x740.jpg)
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This entry was posted on Mar 7, 2024 by Charlotte Bell.
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Some time again, I wrote a put up on mindfulness of the physique, centering the observe on breath consciousness. Within the Theravada custom, breath consciousness is the start line, the inspiration of starting to stabilize the thoughts. Breath consciousness provides us a steady course of on which to relaxation the thoughts. After all, that doesn’t imply that the thoughts received’t wander away into its personal worries, recollections and reveries at the same time as we intend to stabilize our minds on the respiratory course of. Nevertheless it’s within the technique of frequently recognizing that the thoughts has wandered off, and redirecting it again to the breath, that we start to domesticate a brand new behavior of thoughts. In at this time’s put up, I’d like to ask you to play with increasing consciousness into the remainder of the physique, using a physique scan.
How Does a Physique Scan Work?
Physique scans are foundational in Mindfulness-Primarily based Stress Discount (MBSR) and Goenka-style Vipassana meditation. Transferring consciousness systematically by way of the physique is integral to Yoga Nidra observe. I’m certain there are different methodologies that use a type of physique scanning as a option to stabilize consciousness as effectively. Working towards a physique scan can assist us join with the physique internally, and as a complete.
In physique scan observe, we systematically transfer consciousness by way of the physique. This may embody deliberately enjoyable areas as we acknowledge them. It is also merely visiting these areas and not using a explicit agenda.
In some types of the observe, we begin with the ft and transfer up the physique. In others, we begin with the top and work our method all the way down to the ft. It’s merely a matter of choice. Within the observe I’ll introduce beneath, I begin with the top. That’s as a result of, not less than for me, visiting the anatomy of the top appears to have a softening impact on every part beneath.
Breath Consciousness vs. Open Consciousness
Since breath consciousness is normally the place mindfulness observe begins, we could are inclined to assume that it’s an “elementary” observe, and that open consciousness of the physique as a complete is extra “superior.” Joseph Goldstein addressed this at an Perception Meditation retreat I attended just a few years in the past. When requested which type of physique mindfulness observe was preferable—breath consciousness or open consciousness—he paused for a second, after which stated “no matter works.”
Which observe you select on a given day is determined by the state of your physique/thoughts. In case your thoughts appears scattered and unfocused—aka “monkey thoughts”—breath consciousness can assist you stabilize it. Should you’re training breath consciousness and discover that your physique and thoughts are feeling tense and caught, you would possibly need to invite the remainder of your physique into consciousness. The observe that’s finest for you on a given day would be the one which means that you can be most aware.
There’s Greater than One Technique to Follow a Physique Scan
Earlier than I counsel the observe beneath, I need to reiterate that this isn’t the one option to observe a physique scan. That is merely what I’ve used that has appeared to work with my mindfulness college students. The observe beneath makes an attempt to tune us into a few of our inner anatomy, in addition to common classes equivalent to arms, legs, torso, and so forth.
You would possibly need to document a voice memo in your telephone so that you simply don’t have to have a look at the textual content. Or, should you’re like me, and listening to your individual recorded voice is distracting, you’ll be able to have a good friend document the physique scan as an alternative.
Head-to-Toe Physique Scan
You possibly can observe this physique scan sitting on a Meditation Cushion, mendacity down or in Tadasana (Mountain Pose). Should you’re feeling drained, sitting or standing could assist you to keep extra alert. Should you’re feeling tense or careworn, mendacity down would possibly work finest.
Right here’s learn how to observe. Bear in mind which you can deliberately loosen up these areas, or just pay attention to the sensations you’re feeling as you contact into them:
- Pay attention to your facial muscle tissues and scalp.
- Your cranium
- Your mind contained in the cranium
- Eyes
- Cheeks
- Internal ears
- Outer ears
- Jaw
- Higher palate
- Higher row of tooth
- Internal cheeks
- Decrease row of tooth
- Throat
- Tops of the shoulders
- Higher arms
- Forearms
- Arms
- Fingers
- Ribcage
- Muscle tissues between and across the ribs
- Contents of the ribcage: coronary heart and lungs
- The diaphragm: Really feel the diaphragmatic motion because the muscle flattens downward on the inhalation, making room for the lungs to develop, and urgent on the stomach organs, inflicting the stomach to develop. Then as you exhale, really feel the diaphragm doming upward to assist push air out of your lungs, permitting the stomach organs to settle again into place. (You possibly can observe this consciousness for a number of breaths should you like.)
- Belly muscle tissues
- Low again
- Pelvis
- Belly organs
- Perineum
- Thighs
- Knees
- Ft
- Toes
Be at liberty to reverse the method and make your method again up, from the ft to the top, or proceed to the following instruction.
Open Consciousness of the Physique
When you’ve completed your physique scan, you’ll be able to settle again and invite your entire physique into consciousness. Right here, you’ll be able to merely really feel all of the sensations arising—sensations of contact, temperature, stress, hardness, softness, pulsing, vibration—no matter is arising. If a selected sensation turns into predominant, you’ll be able to relaxation your consideration there, feeling its course of. Does it intensify after which wane? Does it come and go? If nothing specifically feels predominant, relaxation your consciousness in the entire physique, feeling the breath arising inside this bigger body.
As Joseph stated, there’s no hierarchy between breath consciousness and open consciousness. Use your individual meditation observe as a information to which observe works higher for you at a given second.
About Charlotte Bell
Charlotte Bell found yoga in 1982 and started instructing in 1986. Charlotte is the writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Follow and Yoga for Meditators, each printed by Rodmell Press. Her third e-book is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and people sextet Purple Rock Rondo, whose DVD received two Emmy awards in 2010.
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