Mindfulness of Body

Mindfulness Practices Mindfulness of the Body

What is it?

Body-Scan

The body scan is designed to get you in touch with your body; to develop greater awareness and acceptance of your bodily sensations as they occur from moment to moment. When we experience physical pain or discomfort, the common reaction is to try and distract ourselves, or to find a way to numb the pain. Mindfulness trains us to do the opposite, by focusing on the uncomfortable sensations, examining all of the associated qualities with openness and curiosity. The body scan teaches us to make space for whatever physical sensations we may be experiencing, by changing the way we relate to these feelings.

What are the Benefits?

There is an ancient proverb that states “pain is inevitable, suffering is optional”. This practice can help us embody this principal. You are encouraged to recognise that whatever you’re feeling is already there, however through acceptance and making space, you don’t have to struggle with it, or be controlled by it. This exercise can also help you to develop a better understanding of your body, particularly areas we may unconsciously keep tense or clenched, as well as how certain emotions physically affect us (such as a knot in our stomach when anxious). With this understanding, we can reduce the side-effects that may arise as a result of our body’s reactions to stress and discomfort.

How can I do it?

Below, we have provided links to three guided meditations that are available to either download or stream. There are 5 minute, 10 minute, and 25 minute body scan practices for you to try. Using a guided meditation is not essential to practicing mindfulness, however may make it easier when you are first starting out. Later, when you feel comfortable, you are encouraged to practice mindfulness without the guided MP3’s, as a way to further develop the skills. Although there is no best way to practice mindfulness, below are some suggestions that may help make your practice easier (mindfulness enablers), and that may get in the way of your practice (mindfulness barriers). Remember that everyone is different and so it’s important to recognise what does and doesn’t work for your own practice.

Mindfulness Enablers

  • If you are having trouble finding certain parts of the body, try gently tensing and relaxing the area to help focus your mind
  • If there is a particularly stubborn sensation, try breathing into the area, inviting a sense of awareness on the in-breath, and a sense of letting go on the out-breath
  • Before the practice, take a few moments to remind yourself of your commitment to mindfulness and what it means to you. Particularly check in with your commitment to this practice; ask yourself “am I committed to fully dedicating myself to this practice; here and now”
  • Try to find a quiet, comfortable place where you are unlikely to be disturbed and maintain a comfortable but alert posture

Mindfulness Barriers

  • Try to minimise distractions (it may be helpful to put your phone onto airplane mode or to use headphones to listen to the practice) Sometimes it may be hard to locate a certain part of the body, if this happens it may be helpful to bring your attention to the absence of sensation and explore it with openness and curiosity
  • It is inevitable that your mind will wander. When you notice this has happened, bring your attention back to the meditation and renew your focus on your body, congratulating yourself for being aware of this lapse rather than placing judgement on yourself
  • Choose the time of day that best suits you. If you leave it until too late at night you may have difficulty staying awake, and if you practice after a big meal it may affect your concentration; experiment with different times until you find one that feels most right

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