Mindfulness Meditation #2 Body Scan

Physical and mental health is important to the team behind Jervis Bay Weekend. Welcome to our series of mindfulness meditations – simple, proven techniques we know are beneficial to wellbeing. Keep an eye out over the coming weeks as we publish more practices.

If you are already familiar with the basics –  what mindfulness is and its wide-ranging benefits – feel free to scroll on down to Meditation #2 Body Scan.

What is mindfulness?

Mindfulness is a translation of a word that simply means awareness. It is being aware, in the moment, of what we are doing while we are doing it. It’s knowing what’s going on inside our mind and body, and what’s going on in any given situation.

Mindfulness meditation

Mindful awareness is cultivated through proven practices of seated, walking, standing, and moving meditation such as those described in this series.

Mindfulness meditation is an effective way of getting to know our minds better – the competing inner voices, the way we typically see ourselves and others, our habitual responses to situations.

Three sound reasons to meditate

1. Calm mind and body

Meditation is a proven way to calm the mind and allow the chatter and commentary of our inner voices to quieten, reducing stress particularly when our self talk is judgemental and critical.

The benefits of mindfulness meditation to our physical and mental well-being are well documented and include: reducing blood pressure; increasing resilience; managing anxiety and stress.

2. Connect better with others

Ever find yourself staring blankly at someone – even someone you love and care about – realising your mind’s wandered and you’ve lost track of what they are saying? Mindfulness helps you give them the precious gift and respect of your full attention.

3. Improve focus

Meditation hones our ability to pay focused attention to where we are and what is actually happening. When our mind keeps wandering off we can quickly lose awareness of the present moment, and easily become lost in obsessive thoughts about something that just happened or fretting about the future, which can cause anxiety.

Meditation #2 Body Scan

Illustration © Beppe Giacobbe

This technique can be practised seated or lying down. It is a good night time technique to calm body and mind before sleep. Whether seated or lying make sure you are comfortable and your back is well supported without pressure on the lower back. Allow hands to be open and relaxed.

Instructions

• Close your eyes.
• Take three deep breaths in through the nose, out through the mouth.
• Allow your breathing to return to its regular rhythm.
• Bring your full attention to your feet. Now imagine a circular beam of awareness at the tips of your toes – like a scanning machine.
• Slowly move this circular beam of awareness over your toes. How are they?
• Continue to slowly move the beam of awareness upwards, over your feet, then ankles, lower calves, and so on.
• Scan your body slowly, paying gentle, caring attention to all aspects – skin, skeleton, joints, muscles, nerves, tendons, organs, tissue. How are they?
• You do not need to know the exact structure or function of your anatomy. The focus is to pay steady, care-filled attention to your body and how it is in the moment.
• Notice any particular sensations. Where you meet discomfort direct your next in-breath to that area. Picture the breath softening and easing the discomfort.
• Where you meet tension, encourage your body to relax.
• When you have scanned every aspect of your body from tips of your toes to the crown of your head, picture in your mind’s eye the circular beam expanding to encompass the whole body at once.
• Silently to yourself, express gratitude for this miraculous thing we know as the human body.

Duration

• Aim for 10-15 mins
• Like any other skill, mindfulness is developed through regular and sustained practice.