#simple #meditation #instant #peace
You can learn to meditate, and fortunately it doesn’t have to be too complicated: the body scan exercise is a simple but incredibly effective form of meditation. For a moment of rest during the day or as an exercise to fall asleep quickly in the evening, a body scan is always possible. Here you can read how it works.
What is a body scan?
The name body scan it actually says it all: with this meditation exercise scan you, as it were, your body from head to toe. Every spot gets your attention. This is an effective way to land and relax.
What are the benefits of a body scan?
Meditation has many benefits, and this certainly also applies to the body scan. By paying attention to every part of your body, you become truly aware of your body. How do you feel? Is there tension somewhere? Do you have pain, itching or stiff muscles from your last workout? Whatever you feel, you give it space to be there.
Such an exercise is perfect if you want to meditate but are easily distracted – with a body scan you always have the next task, the next part to scan. This way you can stay focused and hopefully relax. You can consciously release stress and tension in this way. A body scan is the ideal exercise if your head is working overtime after a busy day. If you are lying in bed counting sheep, try the following body scan exercise and before you know it, you will be dreaming.
How do you do a body scan?
Another advantage of the body scan: you can make it as extensive as you like. If you don’t have much experience with meditation yet, search for guided body scans on your favorite podcast app: you will find various body scans, offered by yoga or mindfulness podcasts, from a short 8-minute scan to an extensive 40-minute body scan to help you sleep well.
Would you rather get started yourself? This is how you do a body scan yourself:
- Lie quietly on your back. You can do a body scan in bed, but also on the couch or a yoga mat. What you feel comfortable with.
- Close your eyes, focus on your breathing and try to calm down.
- Start the body scan at your feet: consciously bring your attention to your toes. If you have a lot of time, start on one side so that each piece gets even more attention.
- Notice what you feel. This could be the temperature, but also pain, itching, jitters, tension. Then you continue, from your toes through your feet to your heels, ankles and slowly through your legs and the rest of your body.
- Derived? That does not matter. Calmly return your attention to where you left off and continue.
- Continue until you have scanned everything. Finally, try to feel your body as a whole.
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