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5 Reasons to Do a Body Scan M editation
5 Reasons to Do a Body Scan Meditation
By David Adam 05.07.2020. Courtesy of www.knowablemagazine.org Is meditation just focusing on breathing? Not exactly, considering ther e are many ways to meditate. One such way is by practicing a “body scan medita tion,” which is often recommended for thos e who are just getting started building a meditation practice.
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Studies have found that following body scan guided meditations can help people become more self-aware and present, cope with pain, feel more relaxed and less anxious, sleep better, and learn to be less self-critical.
How does it work? I t’s believed that the practice can help increase awareness of sensations happening in the body, providing insight into deeper emotions without judging or trying to change them.
What Is Body Scan Meditation? Body scan meditation is a practice in which you pay attention to sensations happening in your body. During a body scan, you mentally scan over every part of your body from your head to your toes.
Sensations are anything that you feel and notice in the body, like tingling, cramping, tightness, heat, coolness, buzzing, pulsing, itching, throbbing or numbness.
Why is noticing sensations in the body beneficial? I t helps bring your attention to the present moment, sinceyou can only feel what is taking place in the “here and now. ”
The practice trains you to stay present in your body even when you don’t like what you’re experiencing, such as pain and discomfort.
According to the HelpGuide website:
The goal is to train the mind to be more open and aware of sensory experiences — and ultimately, more accepting. With time and practice, the body scan will build your ability to focus and be fully present in your life.
Benefits What is a body scan exercise good for? Here are some of the benefits associated with this type of meditation practice:
1. Improves Self-Awareness
A number of studies have found that people who practice body scans as an act of “self-care” experience greater levels of self-awareness, mindfulness (they are able to observe their thoughts and feelings without reacting) and increased psychological well-being.
One of the primary reasons to practice body scan is to tune in to what you’re feeling, rather than ignoring how your emotions impact your body. Another way this is described by researchers is as experiencing “increased internal somatic sensations” (or interoceptive attention).
A body scan practice can help you notice what’s going on in your body/mind without having to hold on to sensations/feeling, allowing you to better let them go and run their course.
If you’re feeling overwhelmed, unsure of how you really feel or lost, this is a good time to try a body scan. Try to relax into whatever comes up and explore both the pleasant and unpleasant sensations as they unfold.
With practice, you can use your body to gain awareness of your emotions without trying to fix or change anything.
2. Has Relaxing Effects
This type of meditation is one of the most commonly recommended for people dealing with anxiety symptoms and chronic stress. I t can help decrease muscular tension and tightness in the body and other symptoms tied to stress, such as inflammation, pain, digestive issues, tension headaches and insomnia.
Studies show that meditation practices lead to greater activation of the parasympathetic nervous system in relation to the sympathetic nervous system, evoking a relaxation response.
Not only can it reduce stress in the moment that you’re feeling anxious, but it can also be used to help you cope better with stressors in the future. With practice, you can get better as noticing stressful thoughts and feelings without over-reacting to them or ignoring them all together.
3. Can Be Beneficial for Sleep
Body scan meditation can be very relaxing, which means that practicing before bedtime may make it easier to fall and stay asleep. This is exactly what a 2019 review found after investigating the effects of mindfulness meditation among people with sleep disturbances.
While laying in bed or somewhere else comfortable, try listening to a body scan with music while progressively focusing on relaxing your body from head to toe. This can help to turn off the “noise” in your head and put your mind to rest, making it easier to drift off to sleep.
4. May Help You Cope With Pain
If you’re someone who deals with ongoing pain, research indicates that body scan meditations can be one way to practice acceptance and self-compassion.
One clinical study found that a brief body scan had immediate benefits for those experiencing chronic pain. Participants in the body scan group reported a significant reduction in ratings for pain-related distress and for pain interfering with social relations compared with those in the control group.
The nonjudgmental quality of body scans and other mindful practices is important for developing an accepting attitude toward present-moment events and feelings. Rather than fighting your pain and potentially making it worse by becoming frustrated with it (which is stressful and can worsen tension or inflammation), the practice helps you approach your body with more gentleness, gratitude and patience.
5. May Improve Focus
A quick body scan meditation for 10 minutes or even less is a great way to “reset” during a hectic day by giving your mind a break. By letting thoughts go and your mind relax as you focus on your body, you may find that you gain more energy and improved alertness afterward, especially if your environment is a hectic one.
Some research suggests that mindfulness practices, including body scan and all other forms of meditation, may work to improve mental performance by modulating the insula, which is the primary hub for interoception in the brain. Some have argued that interoception is the primary mechanism by which one benefits from the practice and that it can potentially lead to improved attention, awareness and decision-making.
How to Do It How do you do a mental body scan exactly? I f you’re new to the practice, it’s a good idea to listen to a body scan meditation script read out loud.
Once you get the hang of it, you can practice without needing to listen to a guided med itation, however music and apps can still be helpful. (I t’s really all about your preference.)
CREDIT: ESA / MARS500 CREW
Here’s a basic body scan meditation, adapted from one published by Mindful.org:
• Start by laying down or sitting up in a comfortableposition. • Close your eyes, or at least lower your lids, let your eyes relax and “half-close” them.
Bring awareness to your body, breathing in and out, noticing sensations at your nostrils, belly and chest. Then bring your attention to the places where your body makes contact with the seat or floor, such as your back and shoulders. Start scanning your body from your head downward. Move your attention to different parts of your body as you breathe and keep exploring sensations. Ask yourself what each body part is feeling. I s there pressure, vibration, heat, pulsing, heaviness, lightness? Be curious and open to what you are noticing. Tune in to what’s present without judgment. You can try to visualize any pain or tension leaving your body, but don’t try to force discomfort away. When your mind wanders and you get lost in thoughts, bring your attention back to exploring sensations in the body and breathing until you’redonewith the practice.
How long should a body scan meditation take?
I t depends on how much time you have and your preferences. There is no strict time limit, however giving yourself about 20 to 40 minutes to let yourself really relax and get into the practice is recommended.
I f you’re short on time, even a five- or 10-minute body scan meditation can be beneficial.
Consistency is key if you want to get the most benefits from a meditation practice. Experts in meditation at University of California Berkeley suggest practicing three to six days per week, for at least four weeks, in order to make the habit stick.
Can you practice mindfulness meditation while also doing a body scan?
Yes — in fact a body scan can be thought of as one form of mindfulness practice.
Mindfulness is commonly defined as “the awareness that emerges through paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally. ” I t involves regulating one’s attention toward current-moment experiences and noticing those experiences with an attitude of openness, acceptanceand curiosity.
While there are many forms of meditation, three popular types of meditation include focus, mantra and moving meditations. Mindfulness and body scans can be considered focus-oriented practices.
All mindfulness practices involve setting an intention to focus on a specific awareness,” and in the case of body scans, it’s the body that’s being observed. “object
As the Headspace website puts it, “While there are many specific meditation techniques that can be used to h elp us find stability of mind and cultivate mindfulness over time, one of the most accessible practices is a body scan meditation. ”
You can combine a body scan with breath-oriented meditation by staying present with and breathing into sensations as you notice them taking place.
Other Tips • A body scan can be performed while lying down, sitting or in other postures. Sitting may be best if it helps you stay awake, while laying down is best if it’s most relaxing and helps you sleep. • Make sure you’re in a comfortable position and location that isn’t distracting. • You may want to place a p illow or folded blanket under your knees to help take stress off of your back. You can also use a pillow under your head, blanket over your torso or anything else that makes you feel comfortable. • I t helps to lay or sit down somewhere where the lights are d immed rather than shining in your face. • Experiment with trying music versus silence. A guided med itation using a body scan meditation app can also be helpful if you get distracted easily. • Visualization may also help take your practice to the next level. You can try visualizing ice melting as your muscles relax, you floating in water or other calming images. • To listen to either long or short body scan meditations, check out UCLA’s Mindful Awareness
Research Center (MARC), which offers several different downloadable scripts and audio meditations.
Risks and Side Effects Meditation overall is very safe and a low-risk way to cope with stress and pain. If you suffer from PTSD or severe anxiety, it might be helpful to start practicing with a therapist.
If you’re struggling to feel like you benefit much from a body scan practice, consider your intentions and attitude toward the practice. Are you rushing or approaching the practice with specific goals in mind?
I t’s best to stay open-minded and curious, rather than going into meditation with specific goals. If your practice is actually worsening your stress, try making your sessions shorter and taking the pressure off of yourself to see immediate benefits.
Conclusion • Body scan meditation is a practice that involves mindfully scanning your body as you pay attention to sensations. Noticing sensations (like discomfort, pain, tightness, tension, heat, etc.) helps you stay present and also allows you to connect your emotions to physical sensations you’re experiencing. • Benefits can include improved awareness, reduced stress, better sleep, help coping with pain, improved focus, increased self-compassion and gratitude, and more. • The basic way to practice is to lay or sit, focus on your breath, then scan sensations from your head to toes without judging them. • You can practice for anywhere between three and 40 minutes, however 20 to 30 minutes is common. I f you’re new, start with shorter sessions and use a script or app for support.
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Photos courtesy of Food Matters
I Stopped Eating Gluten, Dairy & Sugar for 21 Days – Here's What Happened
By Tess Patrick Courtesy of www.foodmatters.com
I like to thi nk I lead a relatively healthy, bala nced lifestyle. I drink my superfood greens in the morning and eat organic vegetabl es throughout the da y. I’m gl uten-free (cheers celiac) and I’m just coming out of 7 years of veganism. But like most, the 3 pm sugar cravings kic k in and I reach for a coffee as a burst of energy. Breakfast is often on the road or at my des k, if at all, and when I’m not prepared I end u p getting takeaways for lunch, much to the dismay of my credit card. So while I enjoy a salad ever y now and then, when I took a step back to reexamine my diet recently, I was quite shocked at what I was eating. I knew it needed a drastic overhaul, but a mid fad-diets , endless recipes , and little time to spend in the kitchen, I had no clue where to begin.
I thought about visiting a dietitian, but that wasn’t attainable for me. I actually have a degree in nutrition, so then thought about creating my own meal plan. I t would be fully gluten-free, dairyfree, refined sugar-free, and use local, seasonal ingredients, but that was going to be too timeconsuming. Later that week, it was announced that Food Matters would be launching a Clean Eating Program. I t was almost like I had manifested this opportunity. And after spending weeks watching the girls whip up all of the amazing dishes in the office and wiping literal drool from my keyboard, I knew I had to be one of the first to jump on board.
and I ’m feeling the best I have all year. The program was 21-days of shopping lists, user-friendly meal plans, and incredible lessons in nutrition along the way. There are almost no words to describe the shifts I witnessed, but here’s what happened in three short weeks!
I Learnt To Love Meal Prep (& Spent Less Time Cooking)
If you’re anything like me, you will have avoided meal prep for as long as possible. I know it works great for some, but hours in the kitchen isn’t my idea of a Sunday well spent. And the idea of reheating everything in a microwave is far from appetizing. But I learned within the first few days that I couldn’t have been more wrong. My meal prep never took longer than an hour on a Sunday evening, but saved hours of my time throughout the week! I t meant breakfasts were ready for when I was in a hurry, quinoa for salads didn’t need cooking, and meals never took longer than half an hour to make. As much as I love cooking, sometimes you just don’t want to get home from work and spend the rest of the evening in the kitchen. Plus, because all of the meals served two, I had lunch ready for the next day.
No More Stressing About Dinnertime
When friends and family are arguing in favor of meal delivery services or food boxes, it’s often because it takes the daily stress and worry out of dinnertime. I ’ve never tried any of the big players on the market, but I think I know the feeling they ’re talking about. Over the 21-days I felt a weight lift off my shoulders as the evenings came and I would remember I didn’t have to do any planning for dinner or make a quick trip to the shops on the way home. Everything was mapped out for me (thanks to a team of nutritionists) and I had already bought the right amount of ingredients at the markets earlier in the week. I could spend more time doing what I loved in the evenings, and that’s important to me.
I Actually Saved Money
Other meal plans and nutrition programs have always encouraged me to overload on expensive ingredients that I only use once or twice, which has stopped me from coming back. Yet while following the Clean Eating Program I found I actually ended up saving money! The weekly shops cost no more than my usual trip to the markets, but the $80 I normally spend each week on lunches, takeaways, and last-minute grocery needs went straight into my savings account. At this rate, having lifetime access to the program will see me saving over $4000 a year.
I Stopped Counting Calories, Am Less Bloated & Lost 2kg
Unnecessary calorie counting has always been one of my biggest downfalls. I t’s hard not to get obsessed with calories in vs. calories out while disregarding the other important stuff - like the kinds of calories I’m consuming. But by trusting the program, eliminating the key irritants (gluten, dairy, sugar), and eating clean, nourishing foods, my body is happier than it’s been in years. Perhaps the program was the final push I needed to cut out the trace gluten in my foods (it made it so easy to follow) and the sneaky sugary snacks I crave in the afternoons. Either way, I’m much less bloated, have more energy to exercise throughout the day, and lost 2kg in the three weeks.
Brain Fog Subsided & My Energy Was Limitless
In refocussing my diet I’ve noticed a huge shift in the way I show up. I’m waking with more energy, which follows me into the day, and I’m more present. Long days in front of a computer screen aren’t as draining, as I ’ve got the mental c larity to see them through. This is because of the healthy fats I had been eating throughout the program. Too often we eat fats from subpar sources, but there are a few options out there (like coconut and olive oils) that are wonderful for healthy brain function. As someone who has had depleted iron stores, and therefore quite low energy for extended periods of time, this shift was huge for me. I t felt like I had finally taken my life back.
I Started To Love Breakfast
On the odd occasion that I have breakfast, it’s normally on the go. I know how important it is, but life often gets in the way and I never truly practice what I preach. But these 21-days were a chance to change that. All it took was 10 minutes, or sometimes a little preparation the night before I went to bed, and I noticed such a difference. I was fuller, longer throughout the day, and my energy levels remained much more consistent. Eating a nutritious breakfast meant I spent less time throughout the day reaching for unhealthy snacks or starving until lunchtime.
My Digestive Issues & Reflux Calmed
For nearly two years, I’ve been struggling with digestive issues. The reflux-like symptoms go up and down in their severity, but they’re almost always present. I’ve tried different medical practitioners, different cleansing protocols, and nothing has addressed it - until I began to clean up my diet. Limiting triggers like caffeine and alcohol definitely helped, but the plates rich in nourishing, healing foods, mean I have now gone days without a flare - something I never would have imagined a month ago.
I Tried New Foods & Regained Cooking Confidence
I have a tendency to write foods off before I’ve even tried them, or if I haven’t enjoyed a food once, I can hold a bit of a grudge. But these last three weeks pushed me out of my comfort zone when it came to ingredients. Take celery, for instance. I can’t think of any other food I’ve disliked so much. But after making the Asian Style Green Crepes, my eyes were opened to a new, celeryfilled world. I t’s easy to fall into a routine of the same 4-5 meals each week, but over the 21-days I never ate the same thing twice. The recipes were easy enough to follow but challenged me enough to help me rebuild some confidence in the kitchen.
I Discovered New Recipes For Busy Days Or Unexpected Guests
My kitchen shelves are stacked with recipe books, but I often stick to my tried-and-true. By following the program, each day I discovered at least one (often two) new recipes, and they all tasted insanely delicious. They came together within half an hour and used fairly basic ingredients, so I know I’m never going to be stuck on those busy days (or when a friend pops over last-minute) again.
My Nutrition Knowledge Grew Tenfold
One of my favorite parts of the program, aside from the delic ious food and how incredible I now feel, was all of the amazing knowledge I picked up along the way. From the best way to cook staple foods to James’ guided audio lessons, where I learned to approach nutrition in a new way, it feels like my eyes have been opened to a whole new side of food. I t was one I knew that always existed, but amid busy schedules and a global pandemic, sometimes we lose sight of our priorities.
These 21-days were truly an eye-opening experience for me. I rediscovered how powerful food can be when it comes to shifting energy levels, brain fog, digestive issues, and even excess weight. I t truly only does take three weeks to set a habit for a lifetime, and I’m so excited to dive deeper into my journey of feeling my best self.
If the Clean Eating Program sounds like something you would benefit from, I urge you wholeheartedly to do it! I t’s one of the best investments you could ever make for your health, and with lifetime access you can keep returning to it whenever you need the extra support. You
can find out more information about everything the program offers, here.
