This is a great meditation to check in with your body and it keeps your mind focused. This is a meditation on posture and breathing. You can scan the body up or down, quickly or slowly. Just take yourself some time out.
How to do a body scan
- Sit in a comfortable seat with a long back and neck, shoulders away from your ears. Hands can be anywhere where they feel comfortable. Close your eyes. Take a few deep breaths in through the nose and slow exhales out through the mouth to ground yourself.
- Release any obvious tension.
- Scan the body at your own speed. You can spend one, five or ten breaths on each region:
- Scalp and Forehead
- The face and lower part of the head
- Neck, throat, shoulders, arms and hands
- Chest and back
- Diaphragm and solar plexus
- The belly
- Hips, legs and feet
- Centre on the flow of the breath anywhere in the body: belly, chest, throat and nostrils. Count the breaths. Be aware of any background sensations of relaxation – heaviness, tingling, etc
- Repeat steps 3 and 4 as often as you wish.
- Finish the meditation by coming back to your breath. Deep inhales through the nose and slow exhales out through the nose.
Depending on what kind of effect you want this meditation to have, you can either scan down the body as described above, or you can scan up the body. Scanning downwards has a relaxing effect, whereas scanning upwards raises your energy and keeps you more alert.