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. In fact, that doesn’t imply that the thoughts received’t get lost into its personal worries, recollections and reveries whilst we intend to stabilize our minds on the respiratory course of. Nevertheless it’s within the means of regularly 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 as we speak’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 the physique is integral to Yoga Nidra observe. I’m positive there are different methodologies that use a type of physique scanning as a approach to stabilize consciousness as nicely. Practising a physique scan may also help us join with the physique internally, and as an entire.

In physique scan observe, we systematically transfer consciousness by the physique. This will embrace deliberately enjoyable areas as we acknowledge them. It may be merely visiting these areas and not using a specific agenda.

In some types of the observe, we begin with the toes and transfer up the physique. In others, we begin with the top and work our approach all the way down to the toes. It’s merely a matter of desire. Within the observe I’ll introduce under, I begin with the top. That’s as a result of, a minimum of for me, visiting the anatomy of the top appears to have a softening impact on the whole lot under.

Breath Consciousness vs. Open Consciousness

Since breath consciousness is often the place mindfulness observe begins, we might are inclined to assume that it’s an “elementary” observe, and that open consciousness of the physique as an entire is extra “superior.” Joseph Goldstein addressed this at an Perception Meditation retreat I attended a couple of 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 mentioned “no matter works.”

Which observe you select on a given day is dependent upon the state of your physique/thoughts. In case your thoughts appears scattered and unfocused—aka “monkey thoughts”—breath consciousness may also help you stabilize it. In case you’re working towards breath consciousness and discover that your physique and thoughts are feeling tense and caught, you would possibly wish 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 conscious.

There’s Greater than One Strategy to Apply a Physique Scan

Earlier than I counsel the observe under, I wish to reiterate that this isn’t the one approach to observe a physique scan. That is merely what I’ve used that has appeared to work with my mindfulness college students. The observe under makes an attempt to tune us into a few of our inside anatomy, in addition to normal classes reminiscent of arms, legs, torso, and so on.

You would possibly wish to document a voice memo in your cellphone so that you just don’t have to take a look at the textual content. Or, in the event you’re like me, and listening to your personal recorded voice is distracting, you may have a buddy document the physique scan as a substitute.

Head-to-Toe Physique Scan

You’ll be able to observe this physique scan sitting on a Meditation Cushion, mendacity down or in Tadasana (Mountain Pose). In case you’re feeling drained, sitting or standing might allow you to keep extra alert. In case you’re feeling tense or pressured, mendacity down would possibly work finest.

Right here’s the way to observe. Bear in mind that you may deliberately chill out these areas, or just pay attention to the sensations you’re feeling as you contact into them:

• Concentrate on your facial muscular tissues and scalp.
• Your cranium
• Your mind contained in the cranium
• Eyes
• Cheeks
• Interior ears
• Outer ears
• Jaw
• Higher palate
• Higher row of enamel
• Interior cheeks
• Decrease row of enamel
• Throat
• Tops of the shoulders
• Higher arms
• Forearms
• Arms
• Fingers
• Ribcage
• Muscle mass 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 increase, and urgent on the stomach organs, inflicting the stomach to increase. 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’ll be able to observe this consciousness for a number of breaths in the event you like.)
• Belly muscular tissues
• Low again
• Pelvis
• Belly organs
• Perineum
• Thighs
• Knees
• Ft
• Toes

Be at liberty to reverse the method and make your approach again up, from the toes to the top, or proceed to the following instruction.

Open Consciousness of the Physique

When you’ve completed your physique scan, you may settle again and invite your entire physique into consciousness. Right here, you may merely really feel all of the sensations arising—sensations of contact, temperature, rigidity, hardness, softness, pulsing, vibration—no matter is arising. If a selected sensation turns into predominant, you may relaxation your consideration there, feeling its course of. Does it intensify after which wane? Does it come and go? If nothing particularly feels predominant, relaxation your consciousness in the entire physique, feeling the breath arising inside this bigger body.

As Joseph mentioned, there’s no hierarchy between breath consciousness and open consciousness. Use your personal 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 creator of Aware Yoga, Aware Life: A Information for On a regular basis Apply and Yoga for Meditators, each printed by Rodmell Press. Her third guide 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 Pink Rock Rondo, whose DVD received two Emmy awards in 2010.