The body scan is an exercise in the field of mindfulness. You direct your attention to all parts of the body one after the other and perceive feelings and thoughts that arise without judging them. So you go into a meditative state. You can either do the exercise in isolation or integrate it into a meditation sequence.
A body scan can help you become more aware of your body's sensations and signals, promoting calm and serenity. For example, it is well suited as a break during a stressful working day or as a sleep aid in the evening.
Before you start the body scan, you should create a calm and relaxed atmosphere.
- So make yourself comfortable, put on comfortable clothes and use a yoga mat and possibly blankets and pillows. If you wish, you can play quiet meditation music in the background.
- It is best to do the exercise lying on your back. If you have no other choice, you can also do them while sitting. In either case, make sure you adopt a relaxed stance.
- If you are lying down, place your arms loosely next to your torso. Your legs are hip-width apart and your feet are pointing outward.
- Slowly close your eyes.
- To prepare for the body scan, you can now take a few deep breaths and exhale slowly. Breathe into your belly and notice how your abdominal wall rises when you breathe in and falls when you breathe out.