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"Explore the Benefits of Body Scan Meditation for Mindfulness and Relaxation"

Before I start any meditation I always begin with a body scan. A body scan meditation is a mindfulness practice where you systematically focus on different parts of your body. Starting at the top of your head and moving down to your toes. As you focus on each body part, observe any sensations, tensions, or areas of discomfort, allowing yourself to fully experience and release them. Notice them without judgment without labeling them as good and bad, just notice them and note them.




By starting with a body scan I can note anything my body is already experiencing to remove any doubt from the information I receive during my mediation. In my body scan tool package the first page has a figure of a person's body. I print a bunch of paper copies and keep them in a binder to keep track of my body scans. I usually circle or put an X on the part of my body that I notice feeling. I created my own symbolism to help me remember what I felt. The circle means tingling and the X means sore muscles or something uncomfortable.


One tool I use to stay grounded during full body scans is gratitude for my body. I start with my head. I will say something along the lines of "I am grateful for my eyes that see, a mouth that tastes delicious food, a nose that smells the beautiful smells of nature" As I move through my body I change my affirmation to "I am grateful for my arms that are strong enough to carry my children" all the way down to my toes "I am grateful for my toes that plant a stable foundation for my body" by doing this I am able to stay present, centered, and connected to the present moment, enhancing the effectiveness of my meditation practice.


Body scans can be done anywhere at any time of the day. It does not require any special equipment and can be done in just a few moments. Sometimes if I am overwhelmed I will stop what I am doing and perform a body scan to check in with myself and remind myself of the present. It is a great way to practice mindfulness and take a few moments to pause and check in with my body.


There are a variety of ways to do a body scan. They can be done guided or quiet. Either way a body scan is a simple yet effective way to check-in with yourself and be mindful of the present.


To purchase my 3 page body scan tool package which includes a typed copy of my favorite meditation, head to the BOOK tab. It is listed in services. The body scan tool package will be e-mailed to you within 24 hours of purchase for instant download.


If you struggle with reading a meditation I suggest recording a voice memo of yourself reading it and then listening to it while meditating.

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