What is Body Scan Meditation?

Body Scan Meditation shows miraculous results when performed on regular basis. Practicing this meditation is associated with many mental and physical health benefits. Many research and studies show that stress reduction is one of the main benefits of this meditation, which in turn can have physical benefits including reduced inflammation, fatigue, and insomnia. This simple and powerful meditation works to break the cycle of physical and psychological tension. This form of meditation is a useful and effective meditation that can help you to return and maintain a relaxed state when you become too stressed.

• Improved sleep

  Expert suggests body scan meditation may help to improve the quality of sleep. This practice is beneficial for people having any type of sleeping disorder due to worry or stress. Body Scan can help you relax, let go of distracting thoughts, and feel inner peace.

• Anxiety and stress relief

  Research supports Body Scan Meditation and states that it has the potential to relieve anxiety and stress symptoms. Use this meditation to cultivate gratitude, positivity, and peace. By practicing body Scan you can tune in to your body to reconnect to your physical self which relaxes your body and releases stress.

• Greater self-awareness

  Meditation offers greater self-awareness, the ability to see yourself clearly and objectively through reflection and introspection. It is the process of going within and connecting with your true self. With Body Scan meditation you can grow your ability to be self-aware and mindful.

• Increased self-compassion

  Self-compassion is the ability to understand, accept, and love yourself. By practicing Body Scan Meditation, you become self-compassionate which makes you kinder and more compassionate to yourself. Self-compassionate people tend to have a better relationship with others too.

• Reduced pain

  Body Scan meditation increases the awareness of your body and emotional state which gradually increases your tolerance to the pain. Even studies suggest this meditation can help reduce effects associated with chronic pain, such as depression.

• Improved Focus

  A quick body scan practice is a great way to reset your mind after a hectic day. Let the thoughts come and go, and relax your mind as you focus on your body, you may find that this will gain more energy and improve attention, awareness, and decision-making.

• Reduced cravings

  This type of meditation may help prevent or interrupt cravings for food, drugs, and smoking, by occupying short-term memory. Body Scan practice has been shown to be effective in treating addictions of all kinds.

• Improves Immunity to Diseases

  Reciting of Gayatri mantra for a certain period improves the immunity of the body. It ensures that a person is protected from common diseases and infliction of infections. The powerful vibration from this mantra stimulates the hypothalamus gland, which helps in boosting the body's immune system.

• Make yourself comfortable: It is preferable to lie down, particularly if you're doing meditation before going to sleep. 

• Take a few deep breaths: Let your breathing slow down, and start breathing from your belly instead of from your chest, letting your abdomen expand and contract with each breath. Focus more on breathing from the belly with your shoulders rising and falling with each breath. For more practice, try these breathing exercises. 

• Bring awareness to your head: Now slowly bring your attention down to your forehead. Begin observing sensations in your head. If you notice sensation, acknowledge it and any thoughts or emotions that accompany it, and gently breathe through it.

• Breathe into the tension: If you notice any discomfort, focus your attention on it. Breathe into it, and see what happens. Be curious and open to what you are noticing. 

  Visualize the stress, pain or sensations leaving your body through your breath and evaporating into the air. Move on when you feel ready but don’t try to force discomfort away. 

• Scan your entire body: Continue scanning with each area of your body, gradually moving down through your head until you reach the bottom of your feet. Notice the way you feel and where you're holding your stress. In case you feel any pressure, tightness, pain, or vibration, continue to breathe into any tightness, pain, or vibration you're feeling. It can help you release stress in your body now, and be more conscious of it in the future so you release it then, too. 

• Breathe: When your mind wanders and you get lost in thoughts, bring your attention back to exploring sensations in the body and breathe until you are done with the practice.