Body scan

[Ohnighrownaught]

Hi there!

I've just done a body scan meditation for the first time.

I tried to stay focused on what I was feeling and not trying to change it, but for the most part, what I was feeling was a very intense physical discomfort. I found it nearly impossible to prevent myself from shaking out, especially joints. Whenever my attention went to a joint, it felt as though it was bending backwards and it freaked me out to a near panic and I'd kinda have to jerk out of it, physically.

I did reach a point, for a few minutes, that was utterly blissful, so maybe it's only a matter of practice, but still, the near-panicked feeling is a deterrent. It makes me feel like a proper crazy person.

Is it maybe just my thinking that's off? Should I keep trying and just attempt to ride the panic out?

[JonW]

Hi Ohnighrownaught,
Welcome to the forum.
If you're experiencing extreme physical reactions, maybe try a few shorter body scans and slowly work your way up to the longer ones.
Let us know how you get along.
All best,
Jon, Hove

[WallPaper]

Hello Ohnighrownaught,
Are you doing the body scan meditation from 'Mindfulness for Health' by Burch and Penman? Or is this in more books or courses? Bye bye, W.P.

[Gareth]

What you're experiencing is normal I think.

Patience, perseverance and self-compassion are paramount.

[WallPaper]

Sorry Ohnighrownaught,

I didn't mean to be rude and ignore your problem/experience. A similar thing happened to me last week, when I was doing my homework for week 1 of the 'Mindfulness for Health' book. I was looking outside for ten minutes as the exercise described and I felt a bit of panic while looking at a cloud. The first thing that I thought was 'how can I be afraid of a cloud? Isn't that silly?!' But later in the day I realised that that was judgmental, and exactly the opposite of mindfulness.

Perhaps since then, you tried again? Did it went well or at least better than the one time you described? I sure hope so. Good thing Gareth mentions the self-compassion, indeed I need to remind myself about that often.

Also - a question for more experienced mindfulness people : I am wondering if perhaps some of the negative things might be increasing during the first few weeks of starting a mindfulness program? Just because you feel all that secondary suffering of which you might not have had a clue before? Or perhaps because there is no escape in day dreaming any longer?

Keep it up, Ohnighrownaught! Bye bye, W.P. ---> who is not having nightmares about clouds ^_^

[TonyF]

Hello all. I've also just started the Body Scan (30 minutes) this week.
Illness has interrupted my practice just today, but I did do a shorter 20 minute scan.

I found a range of feelings, from irritation to a sense of calm. Today my mind wandered into dream worlds, due to the sickness I suppose.

The idea is to keep at it, I suppose.

[piedwagtail91]

"Also - a question for more experienced mindfulness people : I am wondering if perhaps some of the negative things might be increasing during the first few weeks of starting a mindfulness program? Just because you feel all that secondary suffering of which you might not have had a clue before? Or perhaps because there is no escape in day dreaming any longer?"

they may be increasing but it may be that you're more aware of them and it seems that way.

tony f
that sounds ok, you were aware of all that in 20 minutes, you also noticed your mind wandering.
were you able to come back to the sensations in the body when you did become aware of the mind wander?

[WallPaper]

they may be increasing but it may be that you're more aware of them and it seems that way.

Yup, it seems that way. And - boy - is it annoying. Thanks, Piedwagtail91!!

[piedwagtail91]

You could always meditate on the body sensations that come with that annoyance
they will fade if you let them be .

[JonW]

"they will fade if you let them be."
They will. Mindfulness in motion.
Jon, Hove