The body scan

[CraigJ123]

Absolutely love this one. Learned it years ago. It's fab for having a good nights kip especially when there's not enough hours in the night!

[Nic]

"I must admit I am not a fan of it. I find the 'breathe into x part of the body"

Only just got into meditation through "mindfulness month" at work and after a couple of sessions was advised to look into scanning. Done a few body scans, with the help of an app, but they don't say breath into x part of the body, so is that different. How I've been instructed is to think of it like a scanner/photocopier and the light going down the body and concentrate on each part as you move down and noticing how that feels, so is it different?

[JonW]

Hi Nic,
Yes, some guided body scans include instructions to breathe into certain parts of the body. So, for example, you'd be invited to breathe into the small of your back. This might involve, for example, imagining that this area of your body was hollowed out. Then imagining directing your breathe into that area. Additionally, it might involve imagining softening around that area on the in-breath and letting go of any tension or discomfort on the out-breath.
Best wishes,
Jon

[calm--]

Hi guys,

Just learn body scan from the book Finding Peace in a Frantic World. When you're doing it lying down, most instructions I found is to lie on your back. Can I lie down with any position eg on my side? I'm thinking about doing body scan while trying to fall asleep. I don't like falling asleep while lying on my back because it make my sleep apnea worst.

I also dont understand when people said "we're not trying to change anything". How if I got an itch/tension/discomfort? Does this mean we shouldn't scratch, or move, or do anything about it?

[JonW]

Hi calm,
It's perfectly fine to lie on your side for body scans. Whatever posture you are most comfortable with.
One important aspect of the body scan is that we are learning to be more responsive and less reactive in the moment. So, when we have, say, an itch, the invitation is to simply observe the itch, stay with the itch, rather than react to it immediately. In other words, we are invited to befriend the itch and bring curiosity to it, accepting if possible that this is simply what is happening in this moment. If the discomfort becomes overwhelming then, of course, feel free to have a good scratch.
Learning to be more responsive and less reactive can be useful to us in all sorts of ways. In dealing with anger, for example. Rather than giving vent to our anger, we can learn to notice anger as it arises, observe how anger manifests in our body, and notice the feeling of anger as it dissipates.
Hope this is of some help.
All good things,
Jon

[calm--]

Thanks again for the help Jon. Does observing the itch, or any discomfort on the body, can make the discomfort dissipate?

[JonW]

Hi calm,
When observed, the itch may or may not dissipate. But that's not the issue here.
In the act of observation, we are not looking to change anything. We are not trying to make it better. We are simply being with our moment to moment experience as it arises, learning to be less reactive to stimulus. In terms of mindfulness, this non-reactivity applies as much to observing an itch as it does to noticing an emotion such as anger arising in us.
Rather than focus on a particular outcome in the act of noticing, I'd advise turning it into a question: what happens when I notice the itch (or the feeling of anger, impatience, frustration etc.)? Just be open to what you are experiencing. And, if possible, accepting.
All best,
Jon

[Fuxi]

Hi, this practice is interesting but how do you "scan your body"?

[JonW]

You move up or down the body, bringing your attention to body parts - feet, lower legs, knees etc. When you notice your mind has wandered, you gently bring your attention back to the body. We're not looking to change anything and we're not looking for anything special to happen. We're simply noticing, being with sensations in particular body parts as they arise.
Most people find it much easier to practice the body scan using a guided audio meditation. Hundreds of those available on YouTube.
Best wishes,
Jon

[Fuxi]

You move up or down the body, bringing your attention to body parts - feet, lower legs, knees etc. When you notice your mind has wandered, you gently bring your attention back to the body. We're not looking to change anything and we're not looking for anything special to happen. We're simply noticing, being with sensations in particular body parts as they arise.
Most people find it much easier to practice the body scan using a guided audio meditation. Hundreds of those available on YouTube.
Best wishes,
Jon

Hi great thank you! I'm curious, I'm going to research this practice further.