5-Minute Mindfulness Body Scan Meditation Script & Mp3 Download
I have found in meditation teachings that the body scan meditation is often overlooked or ignored as a method of deep relaxation. So, here's some information on how this process can assist you in your practice.
What is a body scan meditation? A Mindfulness body scan meditation is one type of mindfulness meditation which promotes greater awareness of the physical body. It uses the physical sensations of the body and visualization as an anchor to fix the mind in the physical body and more importantly, in the present moment.
Some teachers have described the mindfulness body scan as a powerful and simple way to connect with the physical body as a quick relaxation technique. This has the immediate effect of helping to draw attention to and then release any areas of tension or resistance within the body before your meditation session. There are some concerns as well...
You should not be overly concerned with these aspects of a body scan. However, the body scan meditation is primarily a relaxing practice, although other more uncomfortable sensations, such as tingling, burning or numbness may also arise.
Body scan meditation has been researched very well and found to be effective for improving well-being, decreasing physical discomfort and pain, and reducing stress levels. Anything in life that you put your focus on will be amplified to some degree, so just be aware that any discomfort, in the beginning, will ultimately benefit your meditation practice.
What are some of the body scan meditation benefits for stress and anxiety
Bringing mindfulness to the body before you meditate, can help you learn and understand what your body may and may not need in order to perform at peak performance. As odd as it may sound, body scanning can also reveal a great deal about your outer world and your inner life.
As you learn and begin to experience the effects of practicing the body scan, you can start to understand how stress and anxiety affect you at a deeper level. You will discover more and more how you can live a better life even with everyday physical pain and illness.
Body scan mindfulness meditation benefits include:
Exploring how to work with physical pain
Finding links between emotions and physical sensations
Showing how you can use physical sensations as a key to your emotional state
Helping you open the door to greater mindfulness of the body using a time-honored practice: the body scan
The body scan meditation is a deep immersion into the moment-to-moment experiences of the body and mind
By bringing awareness and acknowledgment to whatever you feel or sense in the body, the body scan can be very helpful in working with stress, anxiety, and physical pain.
While you may have heard about meditations that create out-of-body experiences, the object of the body scan is to have an “in-the-body” experience.
In the body scan, you methodically bring attention to the body, beginning with the left foot and ending at the top of the head.
A 5-Minute Mindfulness Body Scan Meditation Script - CLICK HERE...
Here's a very good body scan meditation script in addition to the mp3 file above that you could record in your own voice and create a very effective meditation session for yourself. Yes, the awareness of your own voice however good or bad is a revealing mindfulness exercise in itself.
Although, it would be misleading to say that the mindful body scan practice is simply about relaxation and sleep. Rather, the goal